Sustainable Aerobic
20 mins Continuous Clock
Bike/row/VC at a moderate pace that you can sustain without hard effort.
Get off the bike/rower at the 4, 8, 12, 16, and 20 min mark and perform the following KB/DB Flow:
Dual KB Gunslinger swing x 8

Clean Development
4 sets (unbroken)
5 clean pulls
4 power clean
3 below knee hang power clean or hang squat clean
This will not be that heavy
Accessory
Deficit Deads
3 sets

Overhead Prep use as warm up
A) 1 sets
6/6 kb gorilla row
6/6 sa swing
6/6 kb pull through
6/6 kb sit up + press https://www.google.com/search?client=firefox-b-1-

Primer aka warm up
2x
5 jumping pull ups
20 tall plank shoulder taps
20 cross body mtn climbers
15 air squats
Strength
Front Squat for load: Every :90x 8
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

Oly
Snatch Work
EMOM x 5 (stay light and work on connecting)
Pausing snatch pull
(Pause above knee :02, then pull to hips up and shrug)
Hang high pull
Hang muscle snatch
Hang power snatch
Ohs (optional)
Then

3x
:90 aerobic (1st and last :10 harder)
15 plate picks ups
10 plate front raise
10 flat plate oh press
10 cyclist squat (heels elevated on plate, bum to ankles)
20 Russian twist
3x

4 Sets:
A. 12 DB Power Cleans 45-55/30-35lbs
B. 12 Dumbbell Thrusters
C. 300/275m Row
D. 10 DB Plank Rows (R + L = 1)
E. 10 DB Suitcase Walking Lunge
rest walk 2mins
Set 1 - ABCDE
Set 2 - EDCBA
Set 3 - CDEAB

WOD
Landmine Chipper
2x
500m row
20/20 1/2 kneeling landmine press

WOD 1
Ups And Downs
8min AMRAP
1-2-3-4-5-1-2-3-4-5... (return back to 1 rep after a round of 5):
Single arm KB Clean from Floor (each arm)