EMOM for 30 min:

1 Min Row / SkiErg / Echo bike
1 Min DB Snatch
1 Min Rest

VX7A

7 Min Ladder
2 Power Clean + 2 Bar over burpees
4 power clean + 4 bar over burpees
6 power clean + 6 bar over burpees jne…

6 sets of Front Squat
Set 1: 7 at 65% 1RM
Set 2: 5 @70%
Set 3: 5 @72%
Set 4: 3 @77%
Set 5: 3 @82%
Set 6: 3 @85%
- Rest 2 mins between sets.

6 sets of:
2 Cleans + 1 Split Jerk
- Rest 2-3min btw sets
- Goal is to start @80% of your 1 rep max Clean & Jerk and increase load after each set, finishing above 85%

45 min PK
2000m machine, you can change after 1000m
200 rope jumps
10 OHS / front squat with barbell
30 s hang from the bar
30 s plank
30+30s side plank
10 kb wind mills
10 box step overs

"Modified Ellen"

For time
3 Rounds
20 burpee
21 db snatch 22.5/15
12 thruster 45/30

Rest day - what did you do?

Build up to ~60% of 1rm snatch
High hang squat snatch - hang squat snatch - snatch from floor

21-15-9

push up
air squat
box jump