10min EMOM of your choice. Pick 1-4 movements and go by feel.

12min EMOM:

1) 5+5 KB Snatch, AHAFA
2) 5 Box Jump

You can do high box jumps. Scale if needed.

On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest

Front Squat 5x3x80%

1) Wide Stance Box Squat: 6 x 3 @70%, every 60s.
- Use a box at parallel

2) Speed Pull Deadlifts: 6 x 1 @75%, every 30s.

3) Seated Dynamic Box Jumps: Accumulate 25 jumps to a challenging height.

Work up to a heavy of
2x(Power Snatch + Overhead Squat)

Work up to a heavy Power Snatch + Hang Snatch + Overhead Squat

15min AMRAP

6 weighted pull ups 10kg/5kg

50 DUs

10 OHS 50kg/35kg

10 box overs 60cm/50cm

AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
35 Calorie Assault Bike
55 Handstand Push-ups

On The Minute x 8:
1 Pausing Overhead Squat + 1 Overhead Squat (70% across)
2 second pause in bottom