6 minute EMOM
10 situps/ 8 alt Russian twist with MB 20/14 AND 6 T2B
*Alternate for T2B is 6 K2C

10 DL 225/155
15 slam ball
20 DU (60 Singles)

Snatch grip DL
8-5-5-3-3

For time:
30 Overhead Walking Lunges 20/15kg
30 Pullups
30 KB Swings 24/16kg
30 Box Jumps
30 Toes-to-bar
(Handstand Pushups 15-10-5
Situps 30-20-10)
30 Toes-to-bar
30 Box Jumps
30 KB swings
30 Pullups
30 OH Walking Lunges

BB Strict Press 5x6 (super reps)
2xKB Romanian Deadlfit 5x6 (super reps)
V-sit Crunch 5xMax (super reps) (start holding knees balancing on bum)
3:30
22

6 high box jumps
9 t2b/k2e
6 hspu
9 pull ups

21-15-9
Push Press
Kettlebell Swing
Box Jump
For Time

"Moderate" weights.

Order change for double down.

*Super rep includes two 1 1/4reps. (Ex: Front Squat - Full down, half up, full down, full up, half down, full up.) Have fun!
BB Front Squat 5x6 (Super Reps)
Pull-ups Chest to Bar 5x6 (Super Reps)
KB Turkish Sit-up to high kneel 5x4/

3:30
22

3 Rounds:
1 x Stairs / 400 Meter Run
12 x Deadlift @ 100/70kg
21 Box Jump Step Down @ 61/51cm

QUALITY

Spend 30min to do
Snatch Pulls (Hips, elbows)
Overhead Squat (Stability, slow)
Snatch Balance (looked arms, explosive)