Outdoor

3min AMRAP
Rest 2 min
6 min AMRAP
Rest 2 min
12 min TC

50 Du’s
25 KB SA OH rev. Lunges
20 Pull Ups
25 KB SA Hang Cleans
400m run
25 KB SA PushPress
20 Burpees
25 KB SA Snatches

Intervals

Every 5 min for 25 min (5 sets)
250/200m row
20 medball ground to overhead (9/6)
15 Gobletsquats (24/16)
10 T2B

Scale to finish sub 3.30 in the first set!

Snatch

10 min to work up a heavy set of

1 x 3-position Snatch
(High hang / hang / floor)

Then EMOM5
1 snatch from floor

Accessories

3 sets
6-8 SA DB OHS each side
12-16 seated banded lat pulldown
Rest 60s

Snatch

Every 90s for 5 sets
1 x 3-position snatch @ 70-85%
(high hang / hang / floor)

Then EMOM3
1 hang snatch @ 90-95%+

Backsquat (Maintenance)

3 sets
5 reps @ 75-85% (1-2RIR)
Rest 2 min

Gymanstics

3 sets

As unbroken complex
3-5 strict pullups
3-5 butterfly pullups
3-5 C2B

Rest 60-90s

As unbroken Complex
3-5 strict (def.) HSPU
3-5 kipping (def.) HSPU
3-5 kipping (def.) hspu with 3s ecc.

Rest 60-90s