HS walking/standing skills for 10 minutes
Pistol squats / some progressions of pistol squats for 10 minutes. For example box pistol squats or banded pistol squats.

OH Banded Triceps Extensions: 4 x 20-30. Rest 60s.
*Between sets complete 20 Russian Twists.(total)

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (85/60)
12 Bar Facing Burpees

Rest 5:00

AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (100/70)
9 Bar Facing Burpees

Rest 5:00

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (125/85)
6 Bar Facing Burpees

AFAP:
75-50-25
Banded Pulldowns
Banded Pushdowns
*After each set complete a 30s Hollow Hold.

Snatch
1)
15 Minutes for an easy power snatch (~70-80%)
2)
20 Minutes for a heavy single (squat snatch)

3 x 15 min

1. 6 min row easy pace
   Remaining time
   12 cossacks
   12 lateral box step up
   12 reverse lunges
   Pigeon strech on box 1min per leg

2. 6 min ski easy pace
   Remaining time
   5+5 turkish get up
   20m KB Front rack carry
   20m farmers carry
   Warrior squats 1min

3. 6 min around gym easy jog/walk
   Remaining time
   20 bird dog
   20 dead bug with plate
   20 Heel touches
   20 sec superman hold

20min EMOM: 1 snatch high pull + 1 snatch

(Aim to stay consistent with lifts & try to avoid failure, if that means staying around a certain % rather than maxing out then so be it!)

This applies to beginner & intermediate lifters!

4 Rounds of:
30m Front Rack Carry (Athlete Choice of weight)
15 Overhead Squats (35/25kg)
21 Calorie Row
Rest 90s
*Score = fastest split

Rx+: 42.5/30kg
OHS: Scale to DB Goblet Squat with challenging weight.
20:00 Cap

4 Rounds of:
Alt.
(A) 15m Walking Lunges with KB/DB`s
(B) 5-8 Strict C2B/Pullup/Ring Row (choose a challenging exercise)

Front Squat w2sec pause

6x4