Conditioning
4 RFT:
12 Deads, 90/65
12 Burpees
12 KBS, 32/24
12 WB, 9/6

Strength
8 x 3 Back Squat

5 rounds; Goal is each round is faster than the one before.

10 x Burpee
15 x Plank Walk-Up
20 x Goblet Squats
25 x Russian Kettlebell Swings

Rest 2:00/rounds

WOD (S):
4 rounds: 1 min on / 1 min off for max reps:
1: wall balls
2: KBS 24/16
3: burpees
4: DB/KB snatch
5: abmat sit ups

Clean Complex;
High hang + hang + clean
Touch and go, keep it smooth and link reps.
Main focus is technique

Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%

B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%

C. At the 20:00
Death by TTB

Conditioning
21-15-9
Dead Lifts, 100/70kg
Box Jumps, 60/50cm

Push Press

20X0 = 2 sec down, 0 sec pause at bottom, X = explosive up, 0 se pause at top.

Row Conditioning
3x500m Row, 3 min rest between sets.

“Popeye”
AMRAP 9
9 hang power clean 50/35
9 KBS 24/16
9 C2B