2-3 min light row
1+1 min calf smash with roller
1+1 min hamstring smash with roller
1-2 min russian baby maker strech
1-2 min achilles/calf strech (each side)

1 Set x 20 reps
rest 5 mins between each exercise
Back Squat @ 85%
Front Squat @ 85%
Squat Clean @ 75%
OHS @ 75%
Deadlift @ 85%

Strength: Front Squat 4x6
Push Press 4x6

WOD: Thrusters x10
Box jumps x10

5 Rounds for time

Hang snatch + snatch 6 x 2
Partner work out 8 min AMRAP snatch x 2 (35 kg/ 25 kg)
Snatch pull 4 x 3 (85 - 125 %)

Warm up(10)
3rds
50m run
10 jax
10 heels to rear
10 pik n grass

WRK(25)
complete each exercise back to back
5 giant sets
8 bicep curls
8 reverse fly
16 kettlebell/db swings
8 v-ups
8 burpees
rest as needed between rounds

Finisher
50 double crunch
1:00 butterfly stretch

21-15-9:

• Dumbbell thruster
• Sit-up
• 100 m run

A.M.R.A.P. in 7' of:
1 Squat Clean 60 Kg - 1 Bar Facing Burpee; 2 Squat Cleans - 2 Bar Facing Burpees; 3 - 3...

3 x L-sit, 30s
5 x Barbell roll-out
5 x Lateral Raise, right side
5 x Skin the cat
5 x Lateral raise, left side

15 min Muscle up progressions

15 mins Handstand walk progressions.

Row 1000m AFAFP

OTM 20 min

2-pos tempaus