5 rounds of superset:

10 Pull-ups
10 Ring dips

No kipping!!! Rest as needed between rounds.

Take 10min to practise Jerk footwork and Jerk technique drills
Followed immediately by...

Every 2min for 10min ( 5 sets)
Jerk x 1 rep
(Build to todays heavy single)

15min AMRAP
12 wall balls 9kg/6kg
50 DUs
6+6 kb clean and jerks 24 kg / 16kg
12 T2Bs

Tempaus 3x5

Row 500m
15 HSPU
Row 500m
15 Pull up
Row 500m
15 GHD sit up
Row 500m
15 Burpee

Session 10 - Pacing and engine 4

INTERVAL 1 – 12 mins:

4:00 at rate 20

4:00 at rate 22

2:00 at rate 26

2:00 at rate 28

**5-8mins active rest

Interval 2 – 12 mins:

4:00 at rate 22

3:00 at rate 24

2:00 at rate 26

1:00 at rate 28

1:00 at rate 28+ (full length)

1:00 flat-out

1500m Run
Rest 1:1
3 Rounds
Post times in comments.

6 x 1 snatch from blocks + 1 hip snatch

AMRAP 7min:

10 Power snatch (35/25)
3 Bar MU

SP: 3/3/3+
(80/85/90%)