3 rounds
1:30 ski or air bike
40 single unders
5 dynamic squat streches
5 push up to downdog pose
5+5 suitcase deadlifts
5+5 single arm thrusters (light/medium weight)
then workout prep
1-2 sets
10-15 double unders + 4 double kb thrusters

6 RFT:
. Walking lunges front rack x5 (42.5kg)
. Box jump x10
. Wall ball x15

5x5 @ 70-80% (65kg)

3RFT:
Row 250m
Wall ball x15 (9kg)
Burpees x25
Wall ball x15 (9kg)
Row 250m

Part 1:

6 Min AMRAP:
12 Power Snatches, 75/55 lbs
12 Toes-to-bars

Rest 2:00 mins

Part 2:
6 Min AMRAP:
8 Power Snatches, 115/75 lbs
8 Toes-to-bars

Goal is touch and go barbell cycling. As your grip fatigues, choose to break up TTBs instead of Power Snatches as much as possible.

Front Squat
Army core lift of Squat
Conduct stretching and warm up moves for 3-5 minutes focusing on legs/quads and forearms/wrists
Warm up with 2 sets of 10 reps of dumbbell front squats
Warm up with 1 set empty barbell 10 reps
Warm up with 1-2 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 3 reps of 70% training max
Set 2 is 3 reps of 80% training max
Set 3 is max reps* of 90% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

Bench press 4 RM, then 3x2 @ same weight

Strict Pull ups
3x5

2-3 min light cardio
1+1 min calf strech
1+1 min achilles strech
1-2 min russian baby maker strech
1+1 min tricep strech