Push ups & abs

5 rounds for time of:

15 push ups (wide stance)
15 sit ups
15 push ups (normal)
15 sit ups
10 push ups (close stance)
10 t2b

TC: 35min

15 min Recovery Row

Strength

Build upto a heavy Power Jerk double

RPE 8 meaning you should still be able to perform 2 more good repetitions

4x40% with max (rest 30-60s btw sets)

Build up to a heavy set of 3 front squats with 4s stop at bottom.

5 rounds

10 suitcase deadlift left
10 dumbbell snatches left
50ft waiters walk left
10 suitcase deadlift right
10 dumbbell snatches right
50ft waiters walk right

4 RFQ:
80m (40R+40L) 1-arm DB OH carry 30-35/20-25kg
20 Hollow rocks + 20sec Hollow hold
3 Rope climbs (1 legless)

40m OH carry unbroken, scale the weight if needed. Try to go hollow + hold also unbroken. 💪🏼

Focus on speed

Find technical heavy of the day:

1 power snatch + 1 squat snatch + 1 low hang squat snatch

10K Row