A1) Push press cluster 1.1 x 10S/30S
A2) 6-10 UB T2B; R2-3M x 4 sets
*accumulate at least 6 reps if not UB
B) Every 2 min on the min x 12 min:
– 5 TnG power snatches (115/75, 95/55, 75/35)
– 10/7 HR push-ups
– 15 lateral hops
+
Optional:
3 x 20 partner medball sit-ups
A) Back squat 5, 4, 3, 2, 1; rest 2-3mins
+
3-4 sets tough effort:
– Row 250m
– 15 KB swings (53/35)
– 10 burpees (AFAP)
rest 4-5 mins
A) EMOM x 10 min
E: bench press 3-4 @ 70%
O: Romanian deadlift 5 reps (tough)
+
For time:
– 40 wall balls
– 30 pull-ups
– 20 overhead squat (95/65)
– 10 power snatch
– 20 HSPU
– 30 burpees
– 40 wall balls