3 rounds for quality

30s x side ways medball toss (both sides)
30-50s x quadruped plank KB pull through

*rest as needed between rounds

Banded deadlift 4x6 reps

For Time:
2-4-6-8-10-12-14-16-18-20 AbMat Sit Ups
10-1 Double Dumbbell Deadlifts

BACK SQUAT

4x4 @80%

Every 3min

Strength (push-pull - hypertrophy focus)

A) 4 working sets

12 Incline dumbbell bench presses
- use the same weight (moderate-heavy) each set or build up slightly
6 (weighted) Chin ups/ring pull ups after each set of bench presses

B) 3 working sets

10 Double dumbbell Z presses
10 Barbell upright rows
30 sec. double kettlebell front rack hold after each set
- Use moderate-heavy weights

C) 3 sets

12 Horn grip kettlebell curls
12 Bench dips
12 Supinated grip barbell front raises

For time:
30 T2B
2,4 km run or 180/150 cal row or ski
60 sit ups
2,4 km run or 180/150 cal row or ski
90 m quadruped crawl

Pause Front squat 8-6-4-4 reps

Back rack Bulgarian split squat

4 × 8+8 reps @moderate squat

Go every 2:30

SNATCH COMPLEX

3x 2 snatch + 2 hang snatch @65%
3x 1 snatch + 1 hang snatch @70%

Every 2min