3 rounds for time:
12 Burpee Box Get Overs 120/100cm
20 Strict Pull Ups

Timecap: 15min

Clean segment pull

3 x 3 @100% of clean 1 rm
- 3s pause at start, knee, hip
- no ext.
- 6s. down

For time :

40 Push Press 20/15kg
40 Sit Ups
30 Push Press 20/15kg
30 Sit Ups
20 Push Press 20/15kg
20 Sit Ups
10 Push Press 20/15kg
10 Sit Ups

Shoulder Press + Push Press

6 + 4
5 + 3
4 + 2
3 + 1
2 + 1
1 + 1

Go Every 3:00

IN TEAMS OF 2...
10:00 Max Meter Row/Bike/Ski
-Immediately Into
AMRAP x 10 MINUTES
10 USA KB Swings @ heavy
10 KB Goblet Lunges
-Immediately Into
10:00 Max Meter Row/Bike/Ski

Split as needed!
Your choice of lunge style today: walking, reverse, forward

OPTIONAL FINISHER (ALL)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Rolling

JACKIE with pair

For Time:

1000m ROW
50 x Thruster 30/40 kg
30 x Pull Up

Warm Up
4x40s on/20s off cardio work (shuttle run training, very easy / easy)
then
mobility of your choise

WOD
Part 1
3 rounds
30s easy/20s mod/10s fast cardio (rowing)
8+8 bulgarian split squat @ light weight @10/15kg db on shoulder
8+8 single arm db bench press @10-15/17.5-22.5kg
12 alt leg v-ups + 24 flutter kicks

Part 2
3 rounds
30s easy/20s mod/10s fast cardio (shuttle run)
8 american kb swings @16/24kg
8+8 single arm db/kb row @16/24kg
25+25m suitcase carrying

Part 3
3 rounds
30s easy/20s mod/10s fast (air bike)
6+6 windmill @5-10kg plate
12-16 weighted cossack squats @5-10kg plate
4 jefferson curls @light weight, slow pace.

Every 2:30 x 5:
1 Power Snatch + 1 Hang Power Snatch + 1 Low Hang Power Snatch
- Complete the complex unbroken, holding btw 65-75% 1RM Power Snatch
- Low hang position is below the knees and hang position is above the knees

EMOM5
Power snatch
Hang power snatch
High hang snatch

E90s x 5
Snatch pull
Hang power snatch
Snatch

E2min x 5
Snatch