OHS practice
6x4 reps
- add weight each set if form looks good
- 2 mins rest btw sets
- use snatch grip width

For time:
100 Double KB Front Rack Walking Lunges @24/16kg
- Timecap = 10:00

Extra: lying banded hamstring curls 3x50reps rest 60s

Rowing sprints 5x100m
For time
1st. RPE 3
2nd. RPE 4
3rd.-5th RPE 5
Rest as needed between sets

) 3 ROUNDS FOR QUALITY
20 HBR
3 DRAGON FLAG
10 T2B
3 L-PULL UPS

1A) WEIGHTED DIPS 5X4X40%
1B) HIGH BOX JUMPS 5X4, AVOID LIFTING THE KNEES

3 rounds each you go / I go
40 double under
20 plate ground to overhead 15/10

On the minute for 12min
1. 6-8 deadlift @60% 1RM
2. 1-2 wall climb

AMRAP 4 min
30 burpee
Remaining time Max Rep Wall Ball

Rest 1 min
AMRAP 4 min
400 meter Run
Remaining time Max Rep Hang Power Clean 60/40kg

Rest 1 min
AMRAP 4 min
500/400 meter Row/ski,bike
Remaining time Max Rep kipping HSPU

Goal: Have 2 min to work on the second movement

6x 30s On/30s Off

1) shuttle run
2) mountain climber
3) s.a devils press
4) sit up

(Total 24min)

14 MIN EMOM
ODD 3 DEADLIFTS 150KG(115KG
EVEN 10 ALTERNATING KB SNATCHES 24KG/16KG