1A) T2B 3x10
1B) Dip 3x3

6 Reps @ 65%
3 Reps @ 70%
6 Reps @ 65%
3 Reps @ 75%
6 Reps @ 65%
3 Reps @ 80%

Rest 1:00 between sets.

CONDITIONING

20 min EMOM (5 rounds)

1) Row 15/12cal
2) 30-50 DU
3) Row 15/12cal
4) 10-15 TTB

RPE 3, not all out. Take this one little easier and concentrate moving well. Tailor the calories and reps to fit your fitness level.

On the 2:00 x 7:
Hang Power Clean
Hang Squat Clean
Push Jerk
Split Jerk

10min AMRAP
row 1600m then ME
rower over burpees

For Time:

20, 19, 18, 17..... 2, 1. Of:

Burpees
Push Ups
V-Ups
Pull Ups

(Time cap 45min)

WB
T2B
DL w/2KBs (32/24)

1a) DB Floor Press with a rotation: 5 x 8. Rest 30s.
- neutral to pronated grip

1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s.

WEIGHTLIFTING

Snatch Doubles every 90sec x12

1-3 rounds RPE 3
4-6 rounds RPE 3+
7-9 rounds RPE 4
10-12 rounds RPE 4+

Find heavyish of the day. Snatches anyhow.

Accessory
3-4 Rounds
Death march 10 steps
Chinese plank 20-30s
Weighted plank hold 30-45s