A. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

B. 15 minute AMRAP of 1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatches, Ball Slams, Alternating One-Arm Dumbbell Snatches, and Supinated Barbell Bent Over Rows

10 1 3-Stop Snatch Deadlift + 2 Hang Snatch High Pulls + 1 Hang Power Snatch
5 Ball Slam
20 Alternating One-Arm Dumbbell Snatch
10 Supinated Barbell Bent Over Row

A. 4 min on/2 min off x 6-8 Sets

300/250 m row
15/12 cal Echo bike
300/250 m row
ME cal on Echo bike

A. Strict Ring Muscle up

Skill: strict RMU
On low rings:
—> false grip ring row
—> Support positions
—> feet supported RMU
—> neg RMU

On high rings:
False grip PU
Partner supported RMU

Core Tabata: 20 sec on/10 sec off x20
1. Hollow hold
2. Russian twist
3. Arch hold
4. Tuck ups
5. Rest

A. Zone 2 Revovery

Row 40 min for Quality in Zone 2
(nosebreathing if poss.)

Every 5 min starting @ 0:00 do the Following Flow

5 sissy squats (hand supported) w. 5s ecc.
10 slow Scapula Pullups
5 zercher Jefferson curls with 5s ecc.
10 slow scapula Pushups

A. Hang Snatch 10 x 2

2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch
2 Hang Snatch

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Hang Power Snatch 6 x 5-8

5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch
5-8 Hang Power Snatch

work with ~60-70% of heaviest complex

C. MetCon

7min AMRAP of:
15 Goblet Squats @32/24kg
12 Burpees