Alpha:
5min @80%
6 TTB
12 Alternating Arm KB Snatch [24kg/16kg]
24 DU

• Walk 3min

Beta:
5min @80%
14 Walking Lunges
10 STOH [45kg/30kg]
4 BJSD [30"/24'', ie competition height]

• Rest 7min x 2

(Ie Alpha + Beta done twice)

• Consistent pace. Make as many rounds on second Alpha as in the first.

EMOM 12 min, alternating minutes

5-7 pullups or ring dips, as heavy as possible

3 Power cleans TNG*, @ 80% 3TM

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TNG = Touch and go = don't let go of the barbell between reps.
Pullups or ring dips, choose the one you need to work with the most.

2010 = 2 sec down, 0 pause, 1 sec up, and 0 sec hold on top.

EMOM 15 min

15 box dips
15 situps
100 m corridor sprint

AMRAP 10 min
10 pushups
10 goblet squats 24/16 kg

AMRAP 14 min

50 WB
200 DU

AMRAP 20 min

15 MB Clean 9/6 kg
15 TTB
400 m run

Bulgarian split squat
9 reps/leg

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Post five heaviest successful sets

Chipper FT

10 DL @50%
20 pushups
10 DL
20 Ring dips
10 DL
20+20 SA KB PP 16/12 kg
10 DL
20 burpees

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TechWOD:
Pushups -> HR pushups
SA KB PP -> KB C&J from ground
Burpees -> Burpee pullups

12 Russian KB Swing 24/16 kg
10 Wall-balls 9/6 kg
8 Hanging Knee Raises
6 burpees