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Row 600/500, alt lunges down, 10 kb swings, 10sec scap hold - side lunges back, 15 air squats, 10 air squats. PVC pass throughs,

10 min EMOM
1x snatch + 1x OHsq

15min time cap
3,6,9,12,9,6,3 - DL, HPC, S2OH
115/75, 95/55, 75/35

coaches choice

2rds - 10 cal bike, dynamic stretches - front lunges, 10 air squats, side lunges 5 squat jumps, static stretch

Squats - front - 5x50%, 4x60%, 3x70%, 2x80% - back - front - 5x50%, 4x60%, 3x70%, 2x80%

2 person partner
400m run, 100wb,
40 cal row 100 kb swing,
400m run 100 box jumps

foam roll

bike 2min or jog 200 row 2min - bear crawl, crab walk, alt lunges, inch worm - wrist work, mobiity

10 EMOM 1x clean + 2x Fsq

For Time:
30 Clean and Jerks (#135)

50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

coaches choice

200m
jog, 3rds x 10 alt lunges, 10 static hold air squats, 10sec hshold
PVC pass-thrus, m snatches

10 min EMOM 1x snatch + 1x OHsq

3RFT - 400m run + 15 OH squats
[135/95, 115/75, 95/65/ 75/45]

coaches choice