KB work
1,
KB wind mill
3 sets of 5reps/side
- heaviest weight for each set

2,
Turkish sit up
3 sets of 5 reps/ side
- heaviest weight for each set

3,
KB Snatch + Push Press
3 sets of 5 reps/side
- heaviest weight for each set

Bench press
6 x 8, 3 min rest between

Amrap 14min
7 x Ring MU
50 x WB
100 x DU

Side Plank Crunch: One full Tabata 4 sets each side. Hold top position Side Plank as "rest"
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

A)
Push Jerk
Build to a 1RM in 10 sets. Rest 2:00
- Sets of 3,3,2,2,1,1,1....
- Option: Focus on technique performing sets of 2-3.

B)
Strict Pull-ups
1 x Max Reps
- Option: Less than 3? Then go for additional partner/floor assisted for 2 tough AMRAP sets; rest 1:30

C)
Ring Dips
Accumulate 20-30 reps.
- Option: Accumulate 20-30 reps of Bar or Box Dips, or self-assisted ring dips

Every 90s x8
1 Snatch Pull + 1 Hang Stach (below the knee) + 1 Hang Snatch (above the knee )
65-70% 1 RM Snatch

Barbell Curls: 4 x 8-10. Rest 60s.
+
- Worlds Greatest Stretch x 5 reps each side
- Parasympathetic Breathing x 15-20 breaths (3s inhale + 1s at top + 3s exhale + 1s at bottom)

Clean & Jerk 1RM

Snatch 1RM

For time:
20 Clean + Jerks @60/40kg
20 Bar Facing Burpees
15 Clean + Jerks @70/45kg
15 Bar Facing Burpees
10 Clean + Jerks @80/50kg
10 Bar Facing Burpees

Timecap: 14 mins