Every 2 minutes for 14 minutes:
3 Deadlifts at 85% (7 sets)
(if you have not done the last three weeks of 10X3 scale to 70-75%)
With a partner for time:
200m Farmer's Carry- you go, I go
Then
10 Alt Rounds
10 Box Jump Overs
12 Back Rack Lunges
Then
10 Alt Rounds
8 Pull-Ups
12/10 Cals Bike
Then
200m Farmer's Carry - you go, I go
Notes:
L1: 12/8kg, 45/35, Ring Rows
L2: 16/12kg, 105/75, Banded Pull-ups
Rx: 24/16kg, 135/95
Rx+: 185/125, 7/6 Bar Muscle Ups 15/12 Cal Bike
EMOM for 21 minutes:
Bearhug D-Ball Carry 150/100 (50 feet)
14/11 Ski Erg
12 Alt Pistols
only if you have time for a separate session
Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 3
BTN Jerk -4x3 at 85% of best from last week, use jerk blocks if you are concerned about re racking
Snatch Push Press (% of Snatch) - 78% x 3, 80% x 3 x 3
4 Sets
10 Single Leg Hamstring Curls (machine if possible)
50 Second Cosack Squats
10 Bulgarian Split Squats each side