1 Round, Not for Time:
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups

EMOM 15
3 Touch and Go Power Cleans + 3 Bar Facing Burpees.
Work up to heavy

For total time:
50-40-30-20-10
USA Swing (24/16kg)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
Rest 60s after each completed round.

-30:00 Cap

Power snatch + Hang squat snatch + OHS

EMOM 15
Clean Pull + Clean + Jerk

Work up to heavy

6 rounds 2min ON / 2min OFF
A) 20 wall balls 9kg/6kg
20 kb snatcehs alternating 24kg/16kg
ME pull ups

B) 20 wall balls 9kg/6kg
200m row
ME Push ups

3 sets of heavy bent-over rows about 8-12 reps ( with barbell,dumbbell, etc)

16 min E2OM
a) 10 OHS 60kg/40kg
b) (5+5) KB C&J 32kg/20kg

10 deadlifts 150kg/110kg
400m run
400m row
10 cleans 100kg/60kg
10 back squats 100kg/60kg

100 DUs
40 push ups
80 cal air bike
40 kb swings 40 kg/24kg