A. 5 rounds for time

20 goblet Squats @22,5/15 kg
400m run
8 Pull ups
40 Du‘s
10 Dual DB hang Cleans @22,5/15 kg

A. Conditioning

4 Sets

4min on // 2 min off

400m row (scale as needed to stay sub 2min)

then AMRAP of:
6 push ups
9 russ. KBS
12 goblet squats

A. Deload Flow

35 min Moving with easy pace and best movement quality (Nose Breathing if possible)

8 cal Echo Bike
10 KB windmills (5/5)
8 cal Echo Bike
10 Hollow Rocks
8 cal echo bike
10 Blackburns
8 cal echo bike
10 ATG Splitsquats (5/5)
8 cal echo bike
10 slowmotion scapula pushups
8 cal echo bike
10 hip air planes (5/5)
8 cal echo bike
10 banded pull aparts (3s hold at peak)

A. Powersnatch Cluster

6 sets

1.1.1 reps (10s between reps)

Rest 90s

B. Accessories

4 sets
8-12 supinated snatch grip bent over rows
8-12 blackburns

A1. Deadlift 3 x 3-5

3-5 Deadlift
3-5 Deadlift
3-5 Deadlift

work @RPE 8-9
TNG

A2. Seated Alternating Dumbbell Shoulder Press 3 x 8-16

8-16 Seated Alternating Dumbbell Shoulder Press
8-16 Seated Alternating Dumbbell Shoulder Press
8-16 Seated Alternating Dumbbell Shoulder Press

Work @ RPE 8-9

A3. Ring Pull-Up 3 x 3-5

3-5 Ring Pull-Up
3-5 Ring Pull-Up
3-5 Ring Pull-Up

Work @ RPE 8-9

B. Finisher

For time
30 wallballs (20/14)
30s wallsit
20 wallballs
30s wallsit
10 wallballs
30s wallsit

TC 5 min