40 minutes @75% easy effort:
90 sec AD
4 TGU/arm @16kg
90 sec row @damper 1
30 sec FLR on rings
90 sec versa climber @ low resistance
30 sec double KB Front Rack carry hold in place @24kg/arm

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A. Power Snatch; build to a moderate single in 10 min
B1. BB Back Rack Reverse Lunges 5 reps/side x4 sets, rest 90 sec
B2. Seated DB Shoulder Press @20×1 tempo 6-8 reps x4 sets, rest 90 sec
C. Plank; Find Max hold time
D. For time: 2000m row

A. Strict Shoulder Press; Find 1RM
B. Strict HSPU; find Max UB reps @34” max width
C. Side Plank; Find max time per side
D. 30 sec AD @75% effort
30 sec AD @50% easy effort
30 sec AD @80% effort
30 sec AD @50% easy effort
30 sec AD@85% effort
30 sec AD @50% easy effort
30 sec AD@90% effort
30 sec AD @50% easy effort