3 x 3 + 3 c&j, 70 %

focus on the technigue

4*
15m DB Bear walk
10* Strict Pull Ups
15* DB FS
*2' rest BTR

4*
10/10 SDL KB
15m/15m OH Carry KB

Bench Press
4*4 Medium load
New set on every 3min.

YGIG / round
Both complete 5 rounds
12 Deadlift
9 Hang Power Clean
6 STOH
RX 70/50kg
Time Cap 15min

Recovery Erg

Lepoooo!

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
‘Heavy Nancy’
5 Rounds
Run 400m
15 OHS 135/95lbs

5b. Accessory
Drag a light sled 1 minute work to 1 minute rest until you reach 1 mile

5*
30* WB
6* Sqt Snatch 60/40kg

3*
Double KB work
12* Clean
12* Press (not push press)
12* FS Squat

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

E3MOM 6 (18min)
Back Squat
10 – 10 – 8 – 8 – 6 – 6

EMOM 20
20x DB Lunge
(2x 15/22,5kg)
15x Push up
10x DB Thruster
(2x 15/22,5kg)
15x Burpee
20x Sit up