5:00 bike, row, run

3 rounds:

10 snatch grip push press
10 meter toy soldier
10 kip swings

3 position snatch drill

*5 x 3 reps at each position, build to medium.

EMOTM 15:00

*Score total reps and top weight.

3 rounds for completion:

20 overhead walking lunges (45/35)
20 toes to rings

Kipping pull up technique
10:00 practice

For time with partner:

50 synchro kb swings
1 mile farmers carry (alternating)
50 synchro kb swings

3 rounds barbell warm up

A) 10 rounds, building to heavy:

Clean pull + power clean

B) 10 rounds, building to heavy:

Push jerk + split jerk (from rack)

C) 15:00 to establish 1RM power clean & jerk