A1. Snatch Grip High Pull x 5 TnG (fx: 75/63, 115/73, 135/93)

A2. Pullup- fx: 4 Eccentric Pull Up rx: 6-8 Unbroken Pullup (Full ROM only) rtg: 4.6 Strict C2B.Kipping C2B 

A3. DB Row x 15/arm 2min rest. x4 

B. 5 Rds: 

10 Power Clean TnG (fx: 75/53, rx: 115/73, rtg: 135/93) 

10 Burpee Box Jump Over @ 24/20 

200m run 

3min rest 

 Strength and Skill 

A. 40min EMOM 

1- :20 Chin Over Bar Hang 

2- :20 Top of Ring Dip Support 

3- :45 Hollow Rock 

4- 7 GHD Sit Up @ 3131

5- Max L-sit Hold