Push press 50% of max

6 min EMOM 4 weighted pull ups @ 40%

Curve sprint then
Kb swing x15
Jumping Pull up x15

Round 1- 0.05
Round 2- 0.12 (time yourself)
Rounds 3+- 0.06

20min

Max Double Unders/Singles
4 min time cap

Row (as fast as possible)
100m
150m
200m
300m (then continue with 300m)

After each row:
10 jumping pullups
8/ scissor lunges
50 flutter kicks

*before you start go over getting in and out of the rower fast
*If you feel like you're resting too long run 0.04 on the curve after the flutter kicks
*record your fastest AND slowest 300m

22min

Snatch 6×3 @70-75% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel

3 sets
2 strict press+1 push press

Front Squat 3x5x75%

12 minute EMOM
1- 10 DL 185/155
2- 12 Burpee over bar
3- 14 American KB swings 53/35

A. Hang Power snatch double Daily max

B. For time:@80% of A
1 Hang Power Snatch + 1 OHS
1 Hang Power Snatch + 2 OHS
1 Hang Power Snatch + 3 OHS
1 Hang Power Snatch + 4 OHS
1 Hang Power Snatch + 5 OHS

C. 3 rounds for time:
400m Run
1min Unbroken Plank