A: Power snatch + OHS + squat snatch 3x1 @find a challenging weight

B: Clean DL + clean pull + power clean 5x1 @70-75%

C: Power clean + jerk up to heavy

5 rounds:
20 Dead Bugs (1=1)
1min Dead Hang
1min Sorenson Hold
- Rest as needed btw movements

ABS: 3 rounds of:
10 Weighted AMSU
30s Plank hold
10 Ab-wheels
30s Plank hold
10 T2B
30s Plank hold
Rest

10 burpees to target
20 sit-ups
10 hand release push-ups
20 Amerikan swings

𝟰 𝘀𝗲𝘁*𝟯 𝗺𝗶𝗻 𝗼𝗻/𝟭 𝗺𝗶𝗻 𝗼𝗳𝗳

𝗕𝘂𝘆 𝗶𝗻:
20/15 Cal Row

4 Bar Muscle Up (Max 2 sets)

Max Thrusters 43/29 kg (95/65 lbs)

Complete for time -YGIG

500m run together
1000m ski
100 x burpee to plate hops
100 cal echobike
100 x DB snatches
500m run together
1000m row
100 x wallballs
100 x KB swings
100 x v-ups

Kipping Ring Muscle Up
Kipping Ring Dip

Zone 1:
-Bulgarian split squat jumps x 6 (per leg)
-One leg pogo jumps x 8 (per leg)
-Rest 30s

Zone 2:
-Broadjumps 10m (as fast as possible)
-Rest 30s

Zone 3:
-Recovery AB/Row

Zone 4:
-Run 1min (easy pace)
-Run 1min (fast pace)
-Sprints 4 x 15s (incl 4-5%)
Rest between sprint sets

Zone 5:
-Seated squat jump x 6
-Explosive HR pushup x 6
-Rest 30s

-1 round
-work 5:15 / rest 0:30

4×8

Go every 2:30

Every 3 minutes for 36 minutes (3 rounds of each):
Station 1 – 40/32 bike calories
Station 2 – 50 double unders + 8/4 HSPU
Station 3 – 500/400 m row
Station 4 – 30 sit ups + 10 DB push presses