15-12-9-6-3: Strict Ring Dips Strict Pull-Ups 200m Run after each round.

EMOM 10 0,1,2,3,4 = 3 x Pausing Snatch Deadlifts 5,6,7,8,9 = 3 x Snatch High Pulls REST 5 10 Minutes to: Build to a Heavy Power Snatch...

80 Double Unders 80 Air Squats 800 Meter Run 40 Kettlebell Swings 24/16Kg 40 Double Unders 400m Sandbag Run 10Kg

BUY IN: 1 Mile Run 4 Rounds: 4 Rope Climbs 4 Bear Complexes 60/40Kg BUY OUT: 1 Mile Run

6 Rounds For Time: 100m Run 8 Kettlebell Swings 24/16Kg 10 Burpees 12 Box Jumps 24/20”

For Time: 21-15-9 Squat Snatch 42.5/30Kg Chest to Bar Pull-ups