15 min: find your max weight 20 m sled push

2x AMRAP shrugs. Pick 2 dbs and shrug vertical to ears

5x3 Snatch

Go by feel but focus on quality drop and go is ok.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

So 1 Deadlift, 1 BFB, 2, 2, 3,3 all the way up to 10 then back down.

225lb Men / 102kg
155lb Female / 70kg

TC 10 Mins

Find TM in 15min

1 Clean + 2 Split Jerk + 1 Clean & Jerk

Headstand & Handstand

*Progressions from basic headstand up to headstand 2 handstand

3 Rounds

10 - 8 - 6

YGIG sets, new round every 05:00

@ 70/50kg

1 x tabata / 1min rest / 1 x tabata

20 sec Hollow Rock
10 sec Rest
20 sec Superman Rock
10 sec rest
20 sec Plank Hold
10 sec rest
....

Find scaling options to stay consistent and tight!

Find 1 rep max for
Snatch

20min AMRAP:

• 5 Body Weight Bench Press (Scale to 75% of 1RM)
• 5 Deadlift @ 1.5x Bodyweight (Scale to 75% of 1RM)
• 10 GHD Sit-ups