5min Row/Airbike/bike
Then 3 rounds:
3+3 x (KB Press + Push Press + Push Jerk + Windmill)
5-10 Goblet Squat
10 Hollow Rock
3+3 Single Leg Box Jump (step down)

Handstand Shoulder Opener video or 10 Double Banded Passthrough video

6min Row, with 30sec easy/30sec hard. Increase the pace every minute.
Then 2 rounds:
5+5m Banded Lateral Walk
10 Empty Barbell Good Morning

Hip Flow video or Hip Flow 2.0 video and 5-10 Down Dog to Cobra video

Deadlift
5x45%
3x55%
1x65%
ME 70%

1) Split jerk 4x1x90%
2) Weighted Dips 3x2x60%

Snatch + OHS: 1+3

20s. On 10s. Off for 4min
AirBike for calories

30 min PK
10 box step overs 60cm/50cm
100 rope jumps
400m row
20s HBH

Clean and Jerk
1RM. Rest 2:00
- Any variation permitted.
- Prioritize good technique, then add weight

5x
New interval every 4th minute

12/9 Cal.
9 Bar Facing Burpees
6 Power Snatches 60/40kg

Each for time, keep the weight on the bar challenging

EMOM 16
alt. A and B

A. Clean + Hang Clean
B. 30-50 Double Unders

• Start at about 60% and add..