5*
10* Thrusther
200m Run
1' rest

Rx40/30kg
Sc30/20kg

TC 17'

Work up to a heavy
2 Power Snatch + 3 Overhead Squat

Push Press into Split Jerk

5 reps, 4-5 sets. Rest as needed

RPE 3-4

5 rounds: E3MOM: 20m Prowler Push (heavy load)

RPE 4-5

During rest 10 Strict Pull-Ups + 10 Push-Up

Find the max distance, from where you can jump on a 80/60cm box.

Rowing

10x30sec ALL IN
(90sec rest)

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row
Rest 5 Minutes
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

5 Sets:
2 Minute Light Bike (Recovery Pace)
20 GHD Sit-Ups

5*3 poz sqt clean + 1 split jerk

For time
10/9/8...1 DB Burpee
10/9/8...1 DB Hang Cl & Jerk

Accessory:
3*30"/30" side plank