1500/1200 m Row
1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row
400m Run

Push press 3 RM, then max reps @ 90%

A,
3 rounds for time of:
20/17 Bike Calories
10 Hang Power Cleans@84/57kg

Goal: sub 8 mins

B,
For quality:
3x5 L/5 R Tempo Bulgarian Split Squats
3x6 Tempo Inverted Rows
3x5 L/5 R Tempo Single Arm Dumbbell Bench Press, pick load

Tempo Bulgarian Split Squats- 3 secs down and 3 secs up
Tempo Inverted Rows- 3 secs down and 3 secs up
10 Tempo Single Arm Dumbbell Bench Press- 3 secs down and 3 secs up (one arm holds at top of the movement while the other works- complete all reps before switching sides)

Complete all sets at RPE of 7/10.

Snatch work:

Complex:
- High hang snatch
- Hang snatch
- Snatch

Start with empty barbell and build from there

Row 3 x 500m 1:1

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

A: Bench press 10x3@67,5%, amrap sista setet
B: Snatch DL +Snatch pull x5
C: Front squat 4x3
D: Incline lat pull downs 3set
E: Sled sprint 6x2x10m

15 minutes Handstand Walk Practice
How did it go?

Overhead Squat 3 RM
Find your Overhead Squat 3 RM in 20 minutes. You can use Jerk grip.