45 minPK
600m row
600m bike
30 s plank
30+30s sideplank
20m lunges
20 + 20 s one arm hang
20 light kb swings
600m run
20 russian twists, light

A,
Find Daily max of 3 position snatch ( if You can , do squat snatches)
- high hang
- hang
- Floor

B,
4 sets of
AMRAP3 mins
15 Hang Power Snatch @34/25kg
Max rep bar facing Burpees
Rest 2 mins Between amraps
Goal : consistent effort with Burpees

Rollback Triceps: 3 x 10-12. Rest 60s.
+
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

HS + HS walk 5x10s+10m

3 sets of 3 Front Squats @70-80%
- Rest 2min btw sets

4 sets of 3 Squat Cleans @65-75%
- Rest 2min btw sets

Go every 3:00 x 5 sets
7 Kipping Pull-ups
14 alt Renegade Rows @2x22,5/15kg
21 Double Unders

Time cap of 2:00 per round to ensure 1:00+ of rest
Rx+: 2-6 Ring Muscle-ups for Pull-ups and 25kg DB

Extra:
Banded Pushdowns: 3 x 25. Rest 60s.

Rest day - what did you do?

Leaning Away Lateral Raise: 3 x 8 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Ninja snatch 5X3 (no feet)