Snatch balance 8 x 2 rep
Every other minute snatch pull + hang snatch pull + snatch

Back squat 4 x 4 rep

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Every minute on the minute for 5 min

• 3 Clean pull (70% of 5RM DL from today)

may them be deep and heavy

3-4 rds: (Super sets)
6-8 Strict Pull up/C2B (UB)
10+10 One hand Push press (w/ db)
15-30s. Ring dip hold (up position)
Rest 90s.

And then...

2 rds: (super sets.)
15-20 Hollow rocks
7-10 V-sit ups
15-20 Sit ups
Rest as needed...

Every minute, on the minute, for 30 minutes:
Minute 1 – 10 Calories of Assault Bike (or 200 Meters of Rowing)
Minute 2 – 20 Double KB F Squats 2x24/16

Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs
Minute 5 – Rest

ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of 5 Back Squats
- rest 2 mins btw sets
- good form

Mobility for your hips!
Stretch for glutes, hamstrings and fascia.

2-3 Rounds @ 2-3 RIR

8-10/side Powell raises
0:30-1:00 Sorenson hold
8-10 Ts-Ys-Is
0:20-0:40/side Copenhagen plank*

• Choose either short lever (easier) OR long lever (harder) version of the copenhagen plank. If you’re new to this exercise, choose the short lever version today

“Karen”
150 reps for time of:
MB Wall Ball (9/6Kg)