Four sets of:

KB/DB Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run

Scaling
L3: (Chin over bar pull-ups)
L2: (Jumping Pull-ups)
L1: (Ring Rows) (200m Run)

1) Jerk: 6 x 3 @70-75% of 1RM, every 90s.
– Or use a moderate weight
– Reset on each rep (not done touch n go)
2a) Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
2b) Banded Pulldowns: 3 x 20-25. Rest 30s.

50-40-30-20-10
Burpees
Squat
Sit ups

1. DL x8-12 (100/70kg)
2. WB x15-20
3. MU/C2B/PU x2-15

A)
20 minutes of split jerks (climbing, easy weight or technique work)
B)
EMOM 10
1. 2 split jerks (2 sec. pause in the dip and in the catch)
2. 2 split jerks

For time:
30 Snatch (60/42.5)

12min EMOM, 4 rounds
1) Sit ups
2) Box step up
3) Burpee

For quality. Take it easy.

AMRAPs

6 x 3 min AMRAP - 4 min REST in between

Alpha:
7+7 DB Clean and Press
7m SA OH Walking Lunges

Beta:
5 Pull-ups -> scale to JCTB or Kipping Ring Row
10 alternating Pistols -> scale to Goblet Squats
5 HPSU -> scale to Pushups

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A-B-A-B-A-B

60m front rack carry
15-20s. L-sit
15 Superman rocks
Lepo 1min