For time; everything ygig
2km Row
60 C&J 60/40kg
60t2b
60 front squats 60/40kg
60 c2b
60 BBJO
2km Row

32 Minutes

1. Ergo cal
2. 10 C2B + rest of the min Push Press 30/20kg 3.rest

8-10 sets
2 Power Snatch
1 OHS
rest as needed
start @ 65% 1RM Power Snatch

4 sets of 10 Strict Press

For time
21-15-9 reps of
Deadlifts 100/70kg
Box Jumps
Toes-to-bar

EMOM 15

1 minute : 5 Deadlift 70%. Deadstop.
2 minute : 8 + 8 Banded Hamstring
3 minute : 5 Seated Box Jumps

4 rounds
12 push ups
30 air squats
8 burpee box overs 60cm/50cm
12 pull ups

Work up to a heavy 5RM Jerk/Split Jerk

3 Rounds of
15 Deadlifts 70/50kg
12 Front Squats
9 Handstand Pushups

Accessory Workout 25 minutes.

15+15 Banded Pull Down
15 Partner assisted weighted Sit Ups
10 Double Dumbbell Row
12 Knees To Chest

4-6 rounds.