3 Rounds :

10 GHD Hip Extension
7 Medball Hug
5 Wallball Shots
3-5 Kipping CTB

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( each )
30s Calf Stretch On Posty ( each )
30s Banded Pass Trough

A: snatch max, then 3x1 @~95%

B: clean & jerk max, then 3x1 @~90%

C: Frontsquat AMRAP @c&j max

Alternate B1 / B2

B1. Strict dip – 4 x 6-8 @ RPE 9 (1 RIR), Rest 1:00 before B2

B2. Seal row – 4 x 6-10 @ RPE9 (1 RIR), rest 2:00 before B1

A: No hook no feet squat snatch+ squat snatch
B: Clean pull+ hang power clean+ low hang squat clean+ split jerk
C:5’ snatch pull @ 100% of snatch

For Time:
1 Burpee Box Jump Over
10 Overhead Squats
2 Burpee Box Jump Overs
9 Overhead Squats
3 Burpee Box Jump Overs
8 Overhead Squats
4 Burpee Box Jump Overs
7 Overhead Squats
5 Burpee Box Jump Overs
6 Overhead Squats
6 Burpee Box Jump Overs
5 Overhead Squats
7 Burpee Box Jump Overs
4 Overhead Squats
8 Burpee Box Jump Overs
3 Overhead Squats
9 Burpee Box Jump Overs
2 Overhead Squats
10 Burpee Box Jump Overs
1 Overhead Squat

[Kilos = 34/25]

*Score = Time it takes to complete the workout

Alternate C1/C2

C1. Front foot elevated split squat – 3 x 8-12/side @ RPE 7 (3 RIR), rest 1:00 before B2

C2. GHD hip extensions-3 x 12-20 @ RPE 7 (3 RIR), rest 2:00 before B1

EMOM x 9 MINUTES
MIN 1 - 8/8 SA DB Upright Rows
MIN 2 - :30-45 Hollow Hold
MIN 3 - :45 EZ Bike/ Jog/ Walk

3 Rounds For Time:
50 Double Unders
3 OHS @ 70% of Heavy 3
10 cal Echo Bike

Rest 1 min Between Rounds.

8' AMRAP
10 alt. DB snatch
10 push up
10 burpee