A,
For time:
50/40 Bike Calories
100 Alternating Dumbbell Snatches, 22,5/15kg
50 Burpee Box Jumps, 60/50cm

Goal
Sub 17 mins

B,
For quality:
50 Mini Band Press
50 Banded Hip Thrusts
35 Banded Single Arm Lat Pull Downs

Complete the following in as few sets as possible.

Try using a red or blue band for all movements.

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(28)
WRK 12:00 REST 4:00 WRK 12:00
8 seated dumbbell strict press (2 sec hold/2 sec down)
16 body builders
8 dumbbell hang clean
16 cal row or 200m run
8 body saw(see video demo for body aw(

Finisher
50 round the world
1:00 samson stretch

• 2min.: Row/Bike/Run

• 1 rnd:
  45s. Spider lunge w/ twist
  45s. Up/down dog
  45s. Side squat

• 1min. Row/Bike/Run

• 1 rnd:
  10 Deadlift
  10 Muscle clean + Press
  10 Front squat

• 2 rds:
  4-6 Power clean
  6-8 HSPU
  10-20 DU's

• Mobility...

TGU 3-3-3, Build up in weight
+
For time:
21-15-9
DB push press
Pull ups
200m run

TEST WEEK!

Build to a 1RM snatch

Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to a heavy bench press
Use similar % to above

Build to a heavy push jerk from the rack
Use similar % to above

5 Rounds For Time:

7 CTB
15 Dumbbell Bench Press 32,5/22,5kg´s
30m Farmers Carry 32,5/22,5 kg´s

TC 20

A,
A single set of Strict Pull-ups for max reps.
Add weight if you can do more than 10 consecutive reps.

B,
A single set of Strict Ring Dips for max reps.
Add weight if you can do more than 10 consecutive reps.

C,
Every 1 min for 21 mins, alternating between:
15/13 Row Calories
10 Alternating Reverse Lunge Box Step-ups, 60/50cm
Bear Crawl, 15m

D,
3 rounds for quality of:
10 Prone Snow Angels
5 WY Negatives

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

tc 25min

3 Rounds For Quality
1:00 On / 1:00 Off
V-ups
Plank Hold
KB Russian Twists
Hollow Hold
Heel Touches

E2M for 12min(3 rounds)
1: Shoulder press x3-5
2: Strict pull ups xMax unbroken
+
7min Amrap
7 OHS 20/15kg
7 Burpees