Wod

30min AMRAP:
400m run
50 WB (20/14lbs)
400m run
40 alt. DB Snatches (22,5/15kg)
400m run
30 T2B
400m run
20 Burpees

Bar Muscle Up

Individual Progression

L-Sit and Core Complex

Individual Progression

Static Holds

Ring and Bar

Snatch Complex

12 min to find a heavy weight for:
Power Snatch (2s pause at knee)
Hang (Power) Snatch (you can do a squat snatch here, if overhead Position is good)

- start with first weight after empty bar. No fails! Only increase weight when form is good -

Accessories

4 Giant Sets of:
5 Hang Muscle Snatches
8-12 DB Bent over rows
6-8 Ring Body Saw
rest 60-90s

Explosive Power Training

10 x 1 Max height wallball (6/4)
Rest 45s

Snatch

Every 90s for 8 sets

1 halting snatch DL
1 snatch high pull
1 powersnatch

Accessoires

Emom5
6-8 Hang snatch high pulls

.

10 alternating Sets of 2 min On/ 1 min Off

A)
Row (for max Cal)

B)
Assault Bike (for max Cal)

Farmers Carry

In 15min find max weight for 15m Farmers Carry

Strength

3-4 Giant sets of:
1 DB Strict Press + 2 DB Push Press + 3 DB Push jerks / side
rest by feel
6-8 double KB Front Squats (heavy)
rest by feel
20-30s Bearhug Sandbag Carry
rest by feel