For time:
- 10 X Snatch (60/40kg)
- 20 x STOH (60/40kg)
- 30 x TTB

For time (Cap time 45min)

• 1 km run
• 25 Burpees
• 1 km run
• 50 Pull up
• 1 km run
• 75 push up
•1 km run
• 100 squat

For Quality

5 Rounds

25m Sled Push
10 GHD Situps
50m Farmers Walk

21-15-9

Deadlift (100/70kg)
Run 400m

EMOM 15min (3 rounds)

Clean x1 (70%, 75%, 80%, 85%, 90%)

Warm up should include shoulder activation drills and midline stability and control.

Adv: 3x5-8 Strict HSPU
Int: 3x5-8 Kipping HSPU
Beg: 3x4 Wall Walk (maintain body tension as much as possible) Or standard Push up progressions

10 min ropes teach, to include assent for those who can and knee tucks and heaving for those who need to develop strength.

AMRAP 6 min

*Rope climb

*Scale 3x1 from the floor

21-15-9

Squat snatch (42.5/30kg)
C2B / Pull up

AMRAP x4

MU or C2B or Pull up

Rest as needed

BS: 3x5 (75%, 80%, 85%)