4 rounds
30 doubleunders
8 strict pullups
8 pushpresses 50kg/35kg

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

On the minute for 10 minutes
2 OHS 60kg/40kg
6 kettlebell swings 24kg/16kg

Deadlift
4x10

Weighted pull ups 6x3xAHAP

For time

4 rounds:

10 DB Renegade Rows
20 Box Step Overs

Accessory work:

3-4 set, rest as needed:

1) 10-20 GHD Hip Extension
2) 10 Prone Double KB Row

Easy aerobic exercise of your choice

RPE 2-3

E2MOM for 6 rounds
3 Sn. grip deadlift
3 Hang power snatch
3 OHS
App 55-65%
For Quality

3 rounds
6 behind the neck pull ups
8 ring dips
16 pistols alternating
12 pull ups
12 push ups

Four sets of:
Back Squat x 6 55-63%
Rest 2 min