Three sets of ten

5 - 5 - 5 - 5 - 5

2 rep reserve every set

4 rounds

Every 2:00

10 x Alt. DB Z press

10 + 10 Split stance romanian deadlift (KB)

EMOM 12 (For Quality)

1) 3 Split Jerk behind the neck
2) 3 pos power clean

chipper for time:

10 t2b
20 burpee box jump
30/24 cal erg
40 db snatch 45/35 lbs
30/24 cal erg
20 burpee box jump
10 t2b

Tc 12 min

4 rounds

8 push press
- rest 90 sec
15-20 heavy kb swing
- rest 90 sec

• 1 sec pause to stabilize at the top of the push press
• go for heavy kb swings

8 x E2MOM

2- position snatch (hi-hang + above knee)

Overhead Squat 5+5+ (5-10 reps) on last set @65-75-85%
rest 2-3 min bwn. Barbell taken from rack.
Last block on "result area" will be marked 5 reps also, but try to go for more reps than five.

4-5 rounds with partner

15 heavy db snatch (pick weight)
15/12 cal row

• you go, I go the whole round

1 min. max reps C2B pull ups
6 min. Row max meters.
5 min. find yous Thruster 5 RM.
Rest 3 min.
6 min. AMRAP
20 Hand release push ups
20 Box jumps 60/50 cm
20 Wall Ball 20/14 lb
20 T2B
20 DU

total time 21 min.