A. Every 5 mins

Every 5 min for 3sets
400m run
15 Pull Ups
20 Wallballs
Then
Every 5 min for 3 sets
400m run
15 KB SDHP @32/24kg
12 Burpees

Scale to finish sub 3:30min

A1. Romanian Deadlift 3 x 6-8

6-8 Romanian Deadlift
6-8 Romanian Deadlift
6-8 Romanian Deadlift

A2. Dumbbell Floor Press 3 x 6-10

6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press
6-10 Dumbbell Floor Press

A3. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. Accessories

3 sets of:
20-40sec. split squat hold
15 band pull aparts into 30sec. miniband pull apart hold
6-8 sideplank rot. (each side)
ME banded Triceps push downs (shoot for 15-25reps)

A. Clean and Jerk Complex

Every 2:30 for 15 min (6 sets)

1 Powerclean
1 FS
1 pushpress
1 low Hang PC
1 FS
1 pushjerk
1 Hang PC
1 FS
1 Splitjerk

B. Heavy Thruster Ladder

Amrap8 for weight and quality

1 heavy barbell thruster
8 Lateral bar Jumpovers
2 heavy barbell Thruster
8 Lateral Bar jumpovers
3
8
4
8
.....

A. Snatch 1 Rep

1 Snatch

Find 1RM Snatch in 10 min

B. Front Squat 1 Rep

1 Front Squat

Find 1RM Frontsquat in 10 min

C. Weighted Supinated Pull-Up 1 Rep

1 Weighted Supinated Pull-Up

Find 1RM Chinup in 10 min

A. Long Conditioning

Amrap32

400m run
50/40/30/20/10 alt. Stepups (22,5/15)
50/40/30/20/10 Downups