EMOM 30

30 sec on, 30 sec off x10

Row for calories

Box over jumps

Russian KB swings

-should be 70-80% effort all the way. Not harder.

Build up to a heavy snatch double OTD

With partner for time:
500m row(each) / Deadlift lockout hold 100/65kg
500m row(each) / Front rack hold 80/55kg
500m row(each) / OH lockout 60/45kg

Partner 1 rows 500m while the other partner has the barbell in lockout hold. If the barbell is not in lockout, rowing must stop until barbell is in lockout again.

2×2 @ 72%
2×2 @ 76%
2×2 @ 80%

One second at knee level

SP: 3x3
(80%, 85%, 90%)

Hang clean 4 x 2 (70/70/75/75 %)

1) Power Snatch + Overhead Squat: 4 x 2 + 2, adding weight each set if form permits. Rest 90s.
2) Sumo RDL: 4 x 8-10, AHAP. Rest 90s.
3) Goblet Walking Lunges: 3 x 8 ea. Rest 60s.
4) Farmer Carry: Accumulate 300 meters. Rest as needed.

10 Deadlifts (102.5/70 / ~60%)
15 Burpee
20 Wallballs (20/14)

2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

Rest 2:00 between each set of squats

5x
2min ON/1min OFF
(continue where you stopped)

5 Thrusters 60/40kg
10 Bar over Burpees
14 KB/DB Snatches 22,5-25/12-16kg