1-2 more rounds of accessory/interval work.
rest 2-3 min bwn rounds.

EMOM 12:
Minute 1: Double KB OH Carry x 20-30m
Minute 2: 12/8 Ring or Bar Dips or Box Dip
Minute 3: 10/6 Strict Pull-ups or Ring Rows with pause x 10-12.

10 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
On the 5:00 - 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 - 15 Weighted Hip Extensions + Max Effort L-Sit

Warm up(0:00-10:00)
Rowling x5
Penalty = erg jump overs
then
10 cherry picks
10 plyo jumps

10 walking front kicks
10 plyo jumps

Barbell warm up

Mobility (10:00-15:00)
Child's pose-1:00 min per
Wrist stretch-1:00 min
Front rack stretch-1:00 min

Pointers/Skill(15:00-20:00)
Row-quick handle return, full r.o.m, finish at 11 o'clock position

Clean-pull under bar/db, full range of motion
Prep: 3 high hang clean, 3 hang clean, 3 power cleans

Ab mat sit-ups-hands above head, touch toes

Fittrain (20)
4rds
15 hang cleans 115/80
25 abmat sit ups
35/30 cal row

Opt(12)
1600m walk/run
4x1 clean
5x5 back extension or superman
5x100m hill sprint

Finisher
30 t-raise
30 second s/a parallel stretch
30 side bends per
1:00 min plank
1:00 min hamstring stretch per

Seated DB Cleans: 3 x 15. Rest 60s.

AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees

Rest 5 Minutes

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

Optional Accessory:

GYMNASTIC CONDITIONING

10min EMOM:

1) 10m Handstand Walk or 30sec Handstand Hold
2) 20m Double KB Front Rack Walk

RPE 3-4

In teams of 2, for quality, complete together:

120 Alternating Single-Arm Dumbbell Snatches (6+/10+ kg)
14 Rounds of Run

5 rounds for quality:
8 Alt. Double DB box step ups 2x20/15kg
12 Bench press @60%
16 Hollow rocks
20 DU

Unbroken sets, rest as needed!

DB Pull-overs: 4 x 10. Rest 60s.
*between sets complete 10-15 Banded Hammer Curls