A. RDL @31X1;4-4-3-3;rest 3min
B1. Close grip Bech press @ 31X1; 6-5-4-4;rest 90sec
B2. KBS 2pd 20-20-20-20;rest 2min
C. Suitecase Carry 30m #heavy each arms ; rest 1min
+
NOt for time complete @ sustainable pace
20 alt DB Snatch #65
5 RC
40 cal row
200 DU
40 cal row
5 RC
20 ALt DB snatch @65

A. Heaving Snatch Bal 3-3-2-2-2; rest 2min
B. Power snatch+ Hang Snatch 1.1 x 4; rst 2min 65-70%
C. 1 1/4 Back Squat  4-4-3-3; rest 2min 
D1. Pendley Row @1010; 6-8 reps x 3; rest 1min
D2. Lying  Db Tricep Extension @30x1; 8-10 x 3; rest 1min 
+
5min Row@70%
5min ABike @70%
5min Alt TGU 1pd

active rest 30min ---Abike, Walk, Row EASY

A. 2 Position Power Snatch (floor--mid thigh) 1.1.x 6;rest 2min use %75 of 1RM
B1. BTN Press 3-3-2-2;rest 1min 
B2. RDL @ 31X1; 8--8-8;rest 90sec
+
12min amrap
20 cal Abike 
100ft FW #heavy
10 Push ups

A. Dip Clean @65% 2-2-2-2;rest 2min
B. Paused Front Squat 33X1;build to 3RM
C. Supine Wt Pull ups 3-2-1-1;rest90sec
+
EMOM 12
odd-- WB shots #20-10ft amrap in 30sec
even-- Strict pull ups in 30sec
odd-- DU amrapin 30sec
+
10min Abike @easy pace

rest day

Rest day

A. RDL @31X1; 5-5-5-5;rest 3min
B1. Close grip Bech press @ 31X1; 8-8-6-6;rest 90sec
B2. KBS  2pd 18-18-18;rest 2min 
C. Suite-case Carry 30m #heavy each arms ; rest 1min 
+
For time
50-40-30-20-10
Abike Cals
Sit ups anchored

A. Heaving Snatch Bal 3-3-2-2-2; rest 2min
B. 1 1/4 Back Squat  6-6-5-5; rest 2min 
C1. Pendley Row @1010; 6-8 reps x 3; rest 1min
C2. Lying  Db Tricep Extension @30x1; 8-10 x 3; rest 1min 
+
12min AMRAP
50ft BB Walking lunges (bar on back) #65
100ft Bear crawl
3 WW

active rest 30min ---Abike, Walk, Row EASY

A. 3 Position Power Snatch (floor-below knee-mid thigh) 1.1.1 x 5;rest 2min use %65 of 1RM
B1. BTN Press 4-3-2-2;rest 1min
B2. RDL @ 31X1; 8--8-8;rest 2min
+
12min AMRAP
12 cal ABike
8 Ring Dips
12 alt Step ups on 20" --hug Med-ball
30 DU

A. Paused Front Squat 33X1; 4-6 x 3; rest 3min
B1. Supine Wt Pull ups 3-5 x 3; rest 90sec
B2. WT Dips 3-5 x 3;ret 90sec
+
15min EMOM
min 1-- 10 KBs thrusters #tough load unbroken
min 2- Pull ups CTB x 7
min3 - FLR on Rings 45sec

Active rest of choice 20-30min 
row
abike
walk

PR 400

A. Dead-lift; build to a tough single in 12min 
B. PC build to a tough 3 reps TNG
B1. Close grip Bech press @ 31X1;3-2-2;rest 1min
B2. KBS  2pd 15-15-15;rests 90sec
+
For time @85%
40 cal abike
80 Anchored Sit ups
20 TGU #44

A. Heaving Snatch Bal 3-3-3-3; rest 90sec
B. 1 1/4 Front Squat 5-5-4-4; rest 2min 
C1. Pendley Row @1010; 8 reps x 3; rest 1min
C2. Lying  Db Tricep Extension @30x1; 8-10 x 3; rest 1min 
+
EMOM 12min
odd-- 8 Pull ups 
even--6-8 OHS @95

active rest 30min ---Abike, Walk, Row EASY

A. 3 Position Power Snatch (floor-below knee-mid thigh) 1.1.1 x 5; rest 2min use %65 of 1RM
B1. BTN Press 4-3-2-2;rest 1min
B2. RDL @ 31X1; 8--8-8;rest 2min
+
10min AMRAP
12 cal ABike
10 Push press @ 95
5 Box Jump -step down @24"
10 Push ups

A. Paused Back squat @20X1; 4-3-2-2-2;rest 2min
B1. Strict Pull ups max in 60sec x 3; rest 90sec
B2. Ring Push ups max reps in 60sec x 3; rest 90sec
+
3sets
20 Wall ball shots unbroken 20#-10ft
rest 30sec
40 DU
rest 30sec
Row 300m
rest 1min

Active rest of choice 20-30min
row
abike
walk

rest day

A. Dead-lift; build to a tough double in 12min
B1. Close grip Bech press @ 31X1; 5-4-3-3; rest 1min
B2. SA Upright Rows @3011; 8/arm x4;rest 90sec
+
For time @85%
20 TGU #1pd
10 WW
40 Cal abike

A. Pressing Snatch Bal 3-3-3-3; rest 90sec
B. Paused OHS @22X1;3-3-2-2; rest 2min
C1. Pendley Row @1010; 10 reps x 3; rest 1min
C2. Lying Db Tricep Extension @30x1; 8-10 x 3; rest 1min
+
EMOM 10min
odd-- Rope Climb 15ft
even-- 12 OH walking Lunges #45 plate

active rest 30min ---Abike, Walk, Row EASY

A. Segmented Snatch grip DL + Snatch Pull 1.2 x 5; rest 2min --start at #135 and build
B1. BTN Press5-4-3-3; rest 2min
B2. SL RDL @ 31X1; 5/leg x 4;rest 2min
+
3rds For time@85%
10 Alt DB Snatch #70
20 Push Press #75
30 cal Abike

A. Paused Back squat @22X1; 5-4-3-3;rest 2min 
B. Wt Pull up @30X1; 2-2-1-1; ;rest 2min 
C. Ring Dip lock out holds accumulate 2min 
+
15min EMOM
min1-- Strict pull ups amrap in 30sec
min2-- KB Thrusters #44/h amrap in 30sec
min3-- 12 cal row

Active rest of choice 20-30min 
row
abike
walk

rest day

A. Dead-lift; build to a tough  triple in 12min 
B. Close grip Bech press @ 31X1; 4-6 x 4; res t2min
C. SA Upright Rows @3011; 6-8x 3; rest 1min bw arms
+
For time@80% 
500m Row
FW 100ft #heavy
30 alr DB Santches #70
FW 100ft #heavy 
30 Alt Db Snatches #70
500m Row