Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 V-ups

Workout Warmup:

5x3 power snatches working on technique (1 hang+2 from ground)

Workout:

Death By Power Snatches, 95/65 or 1/2 bodyweight

Rest 3 min then:

Death by Push Press, same weight

EMOM For as Long as Possible

• 1 Rep in the first minute

• 2 Rep in the second minute

• 3 Rep in the third minute

• etc.

• Your score is reps in last round completed

Endurance:

Death by Burpee/pullup, (on same minute) 1 burpee+ 1 pullup, 2 burpees +2 pullups, 3

burpees +3 pullups…etc.

3 min rest then

Death By Goblet Squat/Push-up(on same minute) Same sequence as burpee pullups.

Lift:

Back Squat

5x5@75%+

Skill:

15 GHD situps

1-2 rope climbs

5 rounds