Deadlift or one legged deadlift 5 x 8

8 min amrap:
12 cal erg
24 double unders

rest 3 mins

8 min amrap:
12 toes to bar
24 air squats

Ring muscle up drills

Amrap 12:
5 muscle ups
7 bar hop burpees
7 thrusters
7 bar hop burpees

Power snatch skills

Every 5 mins x 5 rounds

7 power snatch 35/25k
10 overhead squats
9/7 calorie erg
10 overhead squats
7 power snatch

Push press 3-3-3-3-3 ascending

On the 4:00 x 5 rounds:
15 burpees
200m loop
9 hspu
9 deadlifts 80/60k

Rest remainder of 4 minutes each round

Front rack or db lunges 6-6-6-6-6 per leg or per side

12 min ladder:
3,6,9,12,15 etc
kb snatch left
kb snatch right
push ups
sit ups

Strict pull up progressions 5 sets
superset
Strict db press overhead 5 sets

20 min amrap:
30 double unders
30 db snatch
30 box jumps
308m loop run

Front squat 5-5-5-5-5 linear at 70%

6 min amrap:
8 toes to bar
8 push ups

rest 3 mins

6 min amrap:
8 lemon squeezers
8 goblet squats

Floor press 8-8-8-8-8
superset
Side lateral raises

On the 0:00
40/30 Cal erg and 20 burpees
On the 5:00 and 9:00
30/24 Cal erg and 15 burpees
On the 13:00, 16:00 and 19:00
20/15 Cal erg and 10 burpees

Bar or single leg deadlift 8-8-8-8-8

6RFT: CAP 25
200m run
21 wall balls
15 kb swings
9 chest to bar pull ups

Power Clean & Push Jerk

For time CAP 15
‘Snickers’

30-20-10
Power cleans
Front squats
Push jerks

Weight 40/30