A1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

A2. Ring Row 3 x 10-15

10-15 Ring Row
10-15 Ring Row
10-15 Ring Row

rest 1-2min

B. Lower Body MetCon

Every 2min for 10min (5 sets):
45sec. Echo Bike for cals
10-16 DB-walking lunges

A. Lower Body Strength

4 sets of:
5-8 Front Squats with controlled eccentric
rest 1-2min

B. Metcon

20min AMRAP of:
10cal Echo Bike
15 KB-SDLHP
10cal Row
15 DB-H. clean and Push Press

A. Powersnatch Cluster sets

3 sets
3.3.3 Powersnatch (rest 20s between triples)
Rest 90s between sets

4 sets
2.2.2 Powersnatch (rest 20s between doubles)
Rest 90s between sets

5 sets
1.1.1 Powersnatch (rest 20s between singles)
Rest 90s between sets

A. 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch 8 x 1

1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch
1 1 Squat Snatch + 2 Overhead Squats + 1 Hang Squat Snatch

B1. Back Rack Walking Lunge Step 3 x 8-12

8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step
8-12 Back Rack Walking Lunge Step

All sets at RPE 8-9

B2. Strict Deficit Handstand Push-Up 3 x

Strict Deficit Handstand Push-Up
Strict Deficit Handstand Push-Up
Strict Deficit Handstand Push-Up

Max effort with 1-2 RIR. Only work with deficit if you can do 15+ from the floor

C. 3 Rounds For Time of Deadlifts, Burpees over the Barbell, and Chest-to-Bar Pull-Ups

10 Deadlift
15 Burpee over the Barbell
20 Chest-to-Bar Pull-Up

A. Hang Squat Clean 8 x 2

2 Hang Squat Clean
2 Hang Squat Clean
2 Hang Squat Clean
2 Hang Squat Clean
2 Hang Squat Clean
2 Hang Squat Clean
2 Hang Squat Clean
2 Hang Squat Clean

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

B. Hang Power Clean 6 x 5-8

5-8 Hang Power Clean
5-8 Hang Power Clean
5-8 Hang Power Clean
5-8 Hang Power Clean
5-8 Hang Power Clean
5-8 Hang Power Clean

work with ~60-70% of heaviest complex

C. MetCon

Amrap8
10 double KB FR walking Lunges (2x24/16)
10 T2B