2,5min ON / 30s off

4rounds:
1) bike
2) row
3) ski
4) echo

2min easy, 30s fast/moderate, 30s rest

EMOM 40

Minutes 1 - 10 : Row HR Zone 2-3
Minutes 11- 20 : Odd; 2 x Snatch, 50-70%. Even; 4 Jumps between Boxes
Minutes 21-30 : Bike HR Zone 2-3
Minutes 31 - 40 Snatch, Climb in Heavy. Even ; 4 Jumps between Boxes

Metcon (reps)

AMRAP in 8 minutes of:
3 Power clean 60/40
6 Push-ups
9 Sit-ups

Back Squat

Find in 20 minutes 10 RM

Every 4min x 3

6/6 Single leg dual KB RDL V.3
6/6 DB bulgarian split squat V.3
6-8 Ring body saw V.3

7:30 Basic Endurance CrossFit
8:30 Mobility
9:30 Jerk, Technique

12:00 Mobility

15:00 Basic Endurance CrossFit
16:00 Mobility
17:00 Jerk, Technique
18:00 Snatch, Technique
19:00 Mobility

Record weights, reps and any other details.

10 sets of 1 Pause Snatch. 2+ second hold at the knee position.

Record loads and thoughts.

100 x Burpee for time*
*On the minute starting at 1:00, perform 1 x Clean and Jerk at 70% of 1RM.

Any clean and jerk variation is acceptable.

Record time, load and other thoughts.

For 12-20 minutes
2+2 kb tgu (should be able to use same kb on this than suitcase carry)
40+40m suitcase carrying @moderate/heavy weight
8-12 hardened ring row