3 rounds for time:

• 12 burpee pull-ups (30 cm above reach)
• 12 x front squat 135 lbs (from the ground)

Pause Squat Clean (15mins)
- build up to heavy single of the day
- 2 sec pause just below the knee, and 2 seconds at mid thigh

E2MOM for 6 rounds:

3 Hang Power Snatch

RPE 4-5

Hang Snatch 6x3x75%

Metcon:
4 sets of
10 floor press
10 push ups
rest :30s
10 front rack lunges
10 jumping squats
rest :30s

E2MOM for 10 rounds:

Airbike 20/15kcal
1 Rope Climb (legless)

RPE 3-4

Every second minute bike 20/15cal and climb one rope (legless if possible). Rest the remaining time. You should have 30sec to rest, if not scale the calories.

Steady pace guys, not all out! You can do this with Ski Erg as well.

”Briggs”

With partner

2000m row
150 Wall ball shots
100 burpees over the rower
50 thrusters 40/30kg

TC 30 min

4 rounds, 30sec ON, 30sec OFF

1) Double KB Front Rack Box Step-Up (alternate legs)
2) DU
3) Airbike
4) Wallball
5) Bar MU

RPE 2-3

How did it go?

Hang snatch (knee) 7x3x65%