A. Rope climb practice

B. 100 clean & jerks for time 42,5/30kg
*EMOM 5 bar over burpees, start the workout with burpees

A. Front squat
Build to a heavy 5 RPE 10/10

B. EMOM 12:
1. 15/12 cal row
2. 10 bench presses 70/50kg
3. 20 v-ups

A. EMOM 9:
1. 3 hang power snatch RPE 6
2. 2 hang power snatch RPE 7
3. 1 power snatch RPE 8

B. 3 rounds of:
20 toes-to-bars
20 dumbbell snatches 22,5/15kg
100 double-unders

A. Power clean + power jerk
1x 1+2 60%
1x 1+2 65%
1x 1+2 70%
1x 1+2 75%
1x 1+2 80%
1x 1+2 70%

B. For time:
21-18-15-12-9-6-3
Thruster
2x Abmat sit-up

A. Bar muscle-up practice

B. 3 rounds of:
20 burpees to target
10 ring muscle-ups
20 kettlebell swings 32/24kg

A. Front squat
Build to a heavy 5 @ RPE 9
*then 3×5 85-90%

B. Dual kb front rack reverse lunge
2x 12+12

C. Weighted sit-up
3x 10-15

A. Handstand push-up practice

B. 2-2-2-2 minute intervals:
15 deadlifts 100/70kg
15/12 cal row
Max reps chest-to-bars time remaining
-2:00 rest between