Row Bar 3x8

Reverse back rack lunge
3x12 6R/6L

5 sets
3 Front Squats @75-85%
10/arm Single Arm DB/KB Rows

Weighted Chinup 3x6, Tempo 2010
Rest 2min

A) Back squat
4 x 2 x 90% / rest 3 min

B) On the minute for 16 minutes
1) 12 Romanian deadlifts
2) Rest
3) 8+8 reverse dumbbell lunges
4) Rest

Split jerk, five sets of heavy five.

strict press

4x3

EMOM x 10

5x2 hang power snatch
5x1 hang power snatch

AMRAP 40

300m Run
+
2 Rounds of:
21 KB Swings
15 Goblet Squats
9 HR Pushups
+
300m Run
+
2 Rounds of:
21 Wall Balls
15 Situps
9 Box Jumps
+
300m Run
+
2 Rounds of:
21 Calories
15 Pullups
9 Handstand Pushups
+
300m Run
+
2 Rounds of:
21 Toes-to-bar
15 Single Arm DB Thrusters
9 Burpee over DB

Snatch
Work up to heavy singles