1) Hang snatch knee + hips 5x(3+3)x65%
2) L-hang 4x15s

2 Rounds for time:
150 Double Unders
75 Calorie Row/Ski or 50 Calorie Ass Bike
50 DB Push Press @50/35lbs

• 20:00 Time Cap

For time:
1 Mile Run (6 x stairs)
Then,
5 Rounds of:
5 Kipping Pull-ups
10 Push-ups
15 Air Squats

• 20:00 Time Cap
• Pull-Up Options: Chest to Bar, Chin Over Pull-Up, less, 5 tough ring row + 10 kip only

Front squat
5x3 85-90%

Metcon:
AMRAP 4
2 rounds of:
15 hang power clean 40/30
9 pull up
after 2 rounds, remaining time burpees over bar

rest 4:00

AMRAP 4
2 rounds of:
15 S2OH 40/30
9 HSPU
after 2 rounds, remaining time burpees over bar

Score is burpees over bar completed.

1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
- same height or slightly higher than last week.

2) Sumo Deadlift against a band: 8 x 3 @55% of 1RM + band resistance, every 60s.
- reset reps

Metcon:
“DIANE”
21-15-9
Deadlift 100/70
HSPU

Find heavy set of
3.pos clean + 1 split jerk

A1 Back Squat 3x10, 2 RIR
Rest 1min

CONDITIONING

E5MOM x4

20/15cal Airbike
12 KBS @32/24kg
35 DU

Each interval with RPE 4

Rest the remaining time from 5 minutes.

Target: unbroken sets with repeatable pacing