4 rounds for quality
M 90kg / W 60kg
2 deadlifts
2 clean pulls
2 cleans
2 front squats

Emom16

1. 8-12 Box Jumps / Step Ups
2. 8-12 Dumbbell Push Press
3. 8-12 Hang Tuck Ups
4. Rest

Body Armor

2 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

Biceps/Glutes - Alt. Tabata - 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls

• EMOM x6: 1.) Row/Bike/Ski/Run 2.) Spider lunge + twist 3.) Up & down dog

Rest 1min...

• EMOM x4:
  1.) 5-8 Active shoulders + Ring row/Pull up
  2.) ~10s. Ring dip hold (straight hands) + 20-30s. Kipping swings

• Mobility... (5min.)

• Work on: Ring Muscle ups (5min.)

Amrap 30

Swim
8 Push-ups
8 Air squats
Swim
8 Seated dips
8 Downs ups
8 Jumping lunges

5 Rounds For TIme:

10 Power Snatches @40/30kg
15 Pul up
20 AbMat Sit-Ups
25 Double-Unders

TC: 20'

Rope climb EMOM 10'
Squat snatch 3-3-2-2-1-1

Chipper For Time:
400m Run
20 DB Squat Clean @22,5/15kg
10 Box Step Over w/ DB
30 HSPU
10 Box Step Over w/ DB
20 DB Squat Clean
30 Calories Row

TC: 15'

• Run/Row/Bike/Ski: 2min.

• 2 rds:
  9 Air squats
  7 Ring rows
  5 Push ups

• Run/Row/Bike/Ski: 1min.

• Mobility...

• Back squat:
  8x ~30%
  6x ~40%
  4x ~50% (w/ Pauses)

21-18-15-12:
- Wallball (20/14lbs)
- KB swings (24/16kg)
- Burpees

Time cap: 15min.

• Go moderate & sustainable pace.