For time: (4min ON - 2min OFF)

15 Power Snatch 50/35kg
30 T2B
30 Box Jump
10 RMU / BMU
30 DB Push Press Alt 22,5/15kg
150 DU
30 Pull-Up
30 Burpee
90 m Farmers carry pinch grip 20/15kg

TC 28min!

Technique practice for 20min

Original and Yard edition:

20s. On, 20s. Off x 6 rounds
-Airbike
-Up&Down (burpee without push-up)

20s. On, 20s. Off x 6 rounds
-Airbike
-Tuck-ups

20s. On, 20s. Off x 6 rounds
-Airbike
-Air squat

Home edition:

20s. On, 20s. Off x 6 rounds
-8m Shuttle run
-Up&Down (burpee without push-up)

20s. On, 20s. Off x 6 rounds
-8m Shuttle run
-Tuck-ups

20s. On, 20s. Off x 6 rounds
-8m Shuttle run
-Air squat

5+5 alternating DB/KB Snatch,
3-8 Strict TTB,
20-50 DU

4 x E4MOM

9 thruster 50/35kg
40m sled push

Back Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max. Go based on feel.
- Option: 6 x 4 building in weight as form permits, try to match your top set from last week.

10-15 min kipping pull up practice

7x, new lift every 90sec
Clean + Hang Clean + Hi-Hang Clean

Front Box Squat
Heavy 3 in 6 sets. Rest 2:00
- Parallel Box

Weighted pull up
4x7 v1