AMRAP 3 min

Kipping pull-ups, start with max set

100 m Farmer's Walk 32/24 kg
15 Burpees
7 HSPU
15 Ring Dips
35 Goblet Squats (20/15 kg bumper)
15 Ring Dips
7 HSPU
15 Burpees
100 m Farmer's Walk 32/24 kg

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HSPU scaling: abmat -> 1 x 10kg bumper under abmat -> wall walks.
100m = from the box door to the outside door and back x2

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+
MOB
calf smash
lats + teres m. smash with foam roller
couch stretch
banded down dog

4-5 rounds, FT

7 RKBS, 32/24 kg
7 Burpee Box Jumps
10 Wall Balls

Rest 120''

6 sets of:
1 Snatch Deadlift + 1 Snatch Pull
Sets 1-2: 100% 1RM Snatch
Sets 3-4: 105%
Sets 5-6: 110%
- TnG
- Rest 2min btw sets

Seated Triceps Press Single DB x 8
Ring Row 5 sec. pause on top x 5
Box Lowers 6 + 6

Rest 60 second btw movements

Three sets of 3-position clean

Warm Up
2 rounds
2 min cardio machine
12-16 cossack squats
6 pause wall squats
6 inch worm + push up
then some barbell prep for snatch and start Strenght part

Strenght
Flat foot snatch 3x3 reps @35-50%
Snatch 3x3reps@60-70%
then
3 sets 1+1+1 singles with 10s rest bwn singles: @75-80% of 1rm.
rest 1-2 min bwn sets.
Snatches can be done squat or power snatch, depending of your needs/mobility

Metcon
4 rounds for time
20/15 calories machine
20 single arm db oh lunge walking steps (10+10 R/L) @15/22.5kg or 16/24kg
time target under 8-10 minutes, time cap 12 min.

5 sets of Back Squat
Set 1: 10 @60%
Set 2: 8 @62%
Set 3: 6 @67%
Set 4: 6 @72%
Set 5: 6 @77%
- Rest 2mn btw sets

Find a 1RM

A) 4x 3-position muscle snatch

B) Work up to heavy 3 rep hang power snatch in 10min