EMOM 12:
Odd: 3 DL @ 75% of days max
Even: 3 HSPU (go deficit if you can)

In deadlift, no belt, no bouncing and tng lifts.

In 15 min:
Find your days heavy 1 rep. Go AHAFA. Don't go for 1RM if your not feeling it, just something heavy!!!

3 RFT:

15 BOB (bar over burpees)
15 STOH (Shoulder to overheads) 50/35kg

Timecap 10min

1) 9 Minute AMRAP:
- 5 Power Snatches @ 60% of your heaviest set of Hang Squat Snatches from today
- 7 Bar Facing Burpees
- 9 Cal. Row/Bike/Ski/100 meter Run

. . . REST 2 MINUTES AND IMMEDIATELY INTO. . .

2) 9 Minute AMRAP:
- 5 Overhead Squats @ same load as Power Snatches from previous AMRAP
- 7 Bar Facing Burpees
- 9 Cal. Row/Bike/Ski/100 meter Run

1a) Hang Squat Snatch w/ 2 sec. pause above knee each rep - 5 x 3
* Attempt slightly heavier load than last week. Each set should be 3 unbroken reps without putting the bar down.

1b) Push Up Plank into Squat Hold x 5 reps b/t sets of Hang Squat Snatches

10x (5 of each)
90sec ON/60sec OFF

Alt. between
a)
8 Power Snatches 35/25kg
8 Toes-to-bar

b)
8 Deadlifts 80/60kg
8 Bar over Burpees

3 rounds for quality
3 deadlifts @ 80%
6 behind the neck presses, sitting 40kg/20kg
3 weighted pull ups @ 70%

7 rounds (14 min)
0:40/ 0:20 row.
Must hit 15/12 CAL 150m or do 5 mountaineer during 0:20 rest
Work in pairs, other one in plank during the 0:40

Complete as many rounds and reps as possible in 14 minutes of:
7 chest-to-bar
50 wall-ball
100 double-unders

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30/20 kg Snatch, 20 reps
30 Burpees
40/25 kg Snatch, 20 reps
20 Burpees
50/30 kg Snatch, 20 reps
10 burpees
60/35 kg Snatch, as many reps as possible