Back squat
5×3

20 Min EMOM
12 wall ball + 6 burpees
5 C&j

Snatch Pull + snatch

3 Rounds
75 DU
20 KB hang snatch
5 Bar muscle ups

Teams of 2
20min Running Clock
100 Lateral Burpees
75 alt DB SNATCH 70/50
50 TTB
With remaining time
AMRAP Cal Row

4 sets
Bench press + raises
3+8

3 Rounds
400M Run
15 Thrusters

4 Sets
8 Bent over Barbell Row
8 Wide Grip Pull Ups
5/5 Lateral Step Ups

18 Minute EMOM
1) 50 Double Unders
2) 20 Wall Ball
3) 3 Power Cleans @ 70%

Back squat
5×4

Every 4 x 16 minutes
10 DB squat snatch
20 T2B
30 cal row

Pull up complex

400m Run
15 Cj
15 Burpee
400m Run
12 CJ
12 Burpee
400m Run
9 CJ
9 Burpee