30min EMOM
1.min Ski cal
2.min 10-15 2KB thruster
3.min bike cal
4.min 10-15 2KB swing
5.min row cal
6.min rest

3x5-10 strict pull up (slow negative)
3x5-10 ring dip (slow negative)
3x8+8 Db row
3x 8+8 Db press

Back squat
3x10 (2-3 reps in tank)

4x4 (2-3 reps in tank)
OHS ( 3s pause )

EMOM 16

1) Strict toes-to-bars
2) Kipping toes-to-bars
3) Wall-facing handstand push-ups
4) Kipping handstand push-ups

Score : Total Reps.
One (1) unbroken set on each minute to accumulate as many strict and kipping repetitions as you can. Aim to not go to failure on the sets, until at least the final round.

For time :

5k

WARM-UP


Every minute on the minute for 12:00 minutes of:
1 ) :45s Row
2 ) 8+8 1-Arm shoulder press
3 ) 15 Medball bearhug squat jumps
4 ) 15-20 Banded facepulls

---



STRENGTH


Shoulder press,
4 x 10 @ 90% of the heaviest set of 10 shoulder presses from last week.



---

CONDITIONING


7 Rounds, every 3:00 minutes:
5 Power snatches @ 60%
10 Bar facing burpees
15 Wallball shots 20/14lb

---



ACCESSORY

Seated 1-arm dumbbell shoulder press,
4 x 10/10 (Hard)

Skull crusher,
4 x 10 (Hard)

1-Arm behind the neck tricep extensions,
4 x 8/8 (moderate)

Core:

3 Rounds of:
:30s Sit-ups
:20s 1-Arm sideplank hip touches, left
:20s 1-Arm sideplank hip touches, right

Row

12 x 500m

Score : Average Pace