5 max reps /3min

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with barbell 2 rounds
5 romanian deadlifts + 5 hang muscle clean + 5 front squats + 5 push press + 5 thrusters + 5 good mornings

10 min AMRAP
6 hang power cleans 60kg/40kg
20 sit ups
300m run

STRENGTH
1a) Strict Handstand Push-ups: Reps of 20-15-10-5. Rest 45s.
1b) Legless Rope Climbs: Reps 4-3-2-1. Rest 45s.
- Goal: 4 tough sets with great core control.

CONDITIONING
AMRAP 15:
40 Double Unders
30 DB Push Press (50, 35)
20 DB Renegade Rows (50, 35) (total reps)
10 DB Devils Press (50, 35)
- Goal: Tough 80% pace, for 3+ rounds. UB on everything but the Push Press.

EXTRA CREDIT
Banded pushdowns with a neutral grip: 4 x 15. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

For Time:
1,500/1,200 Meter Row
1,200 Meter Run

Rest 3 Minutes

1,000/800 Meter Row
800 Meter Run

Rest 3 Minutes

500/400 Meter Row
400 Meter Run

Every 2:00 Untill 45 reps:
18/14 Cal Row
Max Strict HSPU

Time Cap 18min

A: hip snatch + hang snatch 8 sets @moderate weight

B: snatch pull + squat snatch 5x2+1

C: squat snatch up to heavy

Front squat
- 4 x 4 @90%

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 high hang muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance