A. Every 6 min for 30 min

Every 6min for 30min (5 sets):

400m run (sub 2min)
15 T2B
14 KB GTO (24/16kg)
10 Burpee over KB

- scale weight/reps/distance as needed to finish sub 4min consistently

A. Snatch 3-2-1-3-2-1

3 Snatch
2 Snatch
1 Snatch
3 Snatch
2 Snatch
1 Snatch

Start @ 80%-85% and build up. The 2nd wave should start higher than the 1st Wave.

B. 5 RM Frontsquat

In 10 min build up a 5RM Frontsquat in 5-7 sets.

After that do 1 x ME (- 1) @ 90% of 5 RM

C. 3 Rounds For Time of Russian Kettlebell Swings, Burpee Over Kettlebells, Single Arm Front-Racked Kettlebell Squats, and Single-Arm Kettlebell Shoulder to Overheads

20 Russian Kettlebell Swing
5 Burpee Over Kettlebell
14 Single Arm Front-Racked Kettlebell Squat
5 Burpee Over Kettlebell
8 Single-Arm Kettlebell Shoulder to Overhead
5 Burpee Over Kettlebell

A. Pause Power Snatch 5 x 3

3 Pause Power Snatch
3 Pause Power Snatch
3 Pause Power Snatch
3 Pause Power Snatch
3 Pause Power Snatch

Pause 3s in each catch! Build up as long as pause can be hold!

B1. Farmers Walk 3 x 100

Farmers Walk
Farmers Walk
Farmers Walk

B2. Partner Leg Toss 3 x 10-15

10-15 Partner Leg Toss
10-15 Partner Leg Toss
10-15 Partner Leg Toss

A. 21-15-9 Dual Dumbbell Front Squats and Toes to Bars

Dual Dumbbell Front Squat
Toes to Bar

Rest 2 min after the 8 min

B. 15-12-9 Dumbbell Push Presses and Pull-Ups

Dumbbell Push Press
Pull-Up

Rest 2 min after 17:00 min

C. 9-6-3 Dumbbell Thrusters and Strict Handstand Push-Ups

Dumbbell Thruster
Strict Handstand Push-Up