EMOM 16

1) Pendlay row 10-12
2) Barbell push up 8-10 (3-0-X-1)
3) Hollow rock 12
4) Rest

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Feet elevated transition
-Kipping/swingin
-Kipping ring mu

EMOM 8 ( 1-3 reps)
Choose a demanding progression

10 x Every 2min

6 Alt Devils press 22,5/15kg
12 Alt pistol squat

Handstand / HS Walk
Practice for 5min

-Kick Up 2 HS against wall
-Balancing w/ a pair
-Arch to hollow facing wall
-Shoulder tapping
-Walk against wall
-Max distance

EMOM 12
1) 15 T2B
2) 50 DU
3) 15 HSPU

WHAT TO DO?

-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (Check out our "weaknesses program" at the box)
-Socialize and HAVE fun!

FOR TIME / ALL OUT:

300m Row
30 Wall Ball (9/6kg)
10 High box over burpee (70/60cm)

TC 4min

Snatch + Hang Snatch

Build up to TM in 20min

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Strict MU

EMOM 8 ( 1-3 reps)
-Choose a demanding progression

EMOM 12
1) Ring row hold 30s
2) DB French press 30s
3) Hollow hold 45s