5 rounds:

• 1 min DUs
• 1 min hollow rock

4 rounds for quality:

• 1min of slow overhead walking lunges 20/15kg
• 1min V-ups
• 1min DB snatches 45lbs
• 2min rest

Power Snatch (or full Snatch when needed) @ 75-80% of max.

Record reps, weight and other details.

3 secs pause at the bottom of each rep.
Set 1 – 85% – 3 Reps
Set 2 – 85% – 3 Reps
Set 3 – 85% – 3 Reps
Set 4 – 90% – 3 Reps
Set 5 – 80% – 3 Reps

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Scaled:
Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

8 x e90sec
power clean + front squat + thruster

• use a challenging weight

6 x e3mom
1-2 rope climb
8-10 bench press

advanced can do legless rope climbs

4 rounds for time

• 10 bw front squat
• 15 ring push up

25 mins:

5 x power clean + push jerk

Do power cleans with tng

On a 20minute clock Row

Row for 50sec Rest 10sec
Row for 40sec Rest 20sec
Row for 30sec Rest 30sec
Row for 20sec Rest 40sec
Row for 10sec Rest 50sec

Score total distance rowed