A. Intervals

6 sets of:
90sec. on 2:30 min off

1. AMRAP of:
16 Single arm KB Snatches
12 Burpees

2. AMRAP of:
8 C2B
12 Single arm KB-C+J @24/16kg
36 DU´s

A. Snatch Build up

Every 90s for 15 sets do

3 sets
1 x 3 Stop snatch (2cm/below knee/above knee)
2 OHS

4 sets
1 x 2 Stop snatch (below knee/above knee)
1 ohs

8 sets
1 x 1 Stop snatch (above knee)

A. Clean and Jerk 5 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

Drop and Go

B1. Romanian Deadlift 2 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift

B2. Strict Handstand Push-Up 2 x 4-6

4-6 Strict Handstand Push-Up
4-6 Strict Handstand Push-Up

Scale with (deficit) Pike Pushups if not able to do full ROM

C1. Ring Push-Up 2 x 8-15

8-15 Ring Push-Up
8-15 Ring Push-Up

C2. 3-Point Dumbbell Row 2 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

C3. Goblet Cyclist Squat 2 x 10-20

10-20 Goblet Cyclist Squat
10-20 Goblet Cyclist Squat

A. Front Squat 3 x 4-6

4-6 Front Squat
4-6 Front Squat
4-6 Front Squat

B1. Parallette Push-Up 3 x 5-10

5-10 Parallette Push-Up
5-10 Parallette Push-Up
5-10 Parallette Push-Up

B2. Kettlebell Gorilla Row 3 x 16-20

16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row
16-20 Kettlebell Gorilla Row

C. Accessories

3 sets of:
15-25 bent over DB/Plate rev. flys
10-20 end range DB-flys
6-12 single arm ext. DB/plate roatation (3sec. ecc. - each side)
ME seated banded leg curls (1sec. hold at peak - shoot for 15-25)

A. Endurance Mixed Zones

For 20 min in Zone 2 (Nosebreathing if possible)

10 min Row
10 min Echo Bike

Then @ 22:00-30:00 do for time

100/80 Cal row for time

Then @ 32:00-40:00 do for time

70/55 Cal Echo Bike for time