Every 5 mins for 20 mins do:
20 Box Jumps, 50cm
15 Deadlifts, 60/43 kg
10 Single Dumbbell Box Step Overs, 22.5/15 kg, 50cm

1+1/4 Front Squats
3RM. Rest 2:00
- Build up in 5-6 sets.
- Option: Work up to a moderate set of 5.

Every 2 mins for 10 mins do:
5 Power Snatches, 43/30 kg
7 Box Jumps, 60/50cm
9 Hand Release Push-ups

Score: slowest split
Goal: to finish btw 60-90sec each set, unbroken snatches ( touch n go)

EMOM x 9-12

1) machine
2) 5 kb deadlift + 5 Kbs + 5 goblet squat
3) 5-10 push + remaining time plank hold

10 box jumps
3 bar muscle-ups

scaled WOD
AMRAP 7:
10 box jumps
3 jumping bar muscle-ups

3-4 rounds with an empty barbell:
9 Deadlift
7 Front Squat
5 Press
3 Thruster
20 Lateral Jump over Bar

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15 Banded Good Morning video + Banded Shoulder Flow video

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

10 Plate Sit-Up + 10 Hollow Rock

RPE 3 to 4

CONDITIONING

42-30-18 DB Snatch @22,5/15kg
21-15-9 Cal Ski Erg (or row)

RPE 4 to 5

Target: unbroken DB Snatches, alternate DB below eye level in the air.

CONDITIONING (1/3)

3 rounds: 90sec ON, 30sec OFF (24min total, A+B+C+D is one round)

A: Row 60sec + remaining time Wallball
B: Row 60sec + remaining time SDHP @35/25kg
C: Row 60sec + remaining time Box Jump 60/50cm
D: Row 60sec + remaining time Push Press

RPE 3 to 4, not all out

There is no rest between rounds.

Target: steady pace, all sets within same rep margin

3-4 set, rest as needed

1) Banded Core Hold
2) Core movement of your choice