3 x 5 kip to ring row

3 x 3-5 MU turnovers, feet on a box or floor

3 x 5 spotted MU / banded MU

Try it !

5 sets, every 3 minutes
2 FS with 2 sec pause + 1 Front squats

3 rounds
2-3 skin the cats
5+5 plate windmill
5+5 meters of russian lizard walk
rest 2-3 min and repeat

1) Split Jerk: Spend 20 minutes working on technique
- Add weight if form permits performing sets of 2-3.
- Option: Build to 75% and then perform 6 x 2 across all sets.

2) Close Grip Floor Press: Work up to a heavy set of 5. Rest 90s.

Tempo Back Squat 4x5x65%

1-3-3-1

For time complete the following; (ygig)
150 Cal Row
150 wall balls
100 power snatch 40/30kg
100 t2b

Time Cap 30 Mins

For time:
10-8-6-4-6-8-10
Front Rack Reverse Lunges @ 52.5/35kg (total reps)
Bar Facing Burpees

• 15:00 Time Cap

3 Rounds of
9 Thrusters 50/35kg
15 Bar over Burpees
21 Toes-to-bar

Partner workout;
Run 800m (together)
40 step ups (ygig) with 12 or 8 kg kettlebell
40 hollow rocks (ygig)

3 x 7 reps

-3 sec tempo down

2 min rest between