EMOM 6
M1 30s. fast row
M2 40 Du's

All out per minute with 15-40 sec recovery

For time;
30 Push Press @60/42.5kg
30 Toes to Bar
30 Burpee pull up

Rx+: @70/47.5kg
TIME CAP = 13:00

Banded Reverse Fly: 3 x 50. Rest 60s.

For time:
12 Burpee box jump (70/60cm)
30 Wall ball 9/6
16 Alt OH step back lunge fat bar (2x25/15kg)
(if performed outside of class, do walking lunges)

Single Leg Glute Hip Thrust: 3 x 8-10 each. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

(this is class programming, i have added things to do if performed outside of class)

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Ring MU prog 1.0
In class perform as coached

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OR
outside of class do:
warm up:
2x 20s. of each
MU Ring row 2 sec hold under the turn over
hollow hold
russian push up

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AND THEN
Complete 5 sets alternating:
Ring L-Chin Ups:
5-4-3-3-2
Ring Dips
5-4-3-3-2
--rest as needed between sets to complete all reps successfully--
For the Ring L-Chin Up:
*Ideally we want to pull to our chest to mimic the first pull of the Strict Ring MU.
To scale:
*You can put legs in tuck position & pull as high as possible
*Can do MU ring row
If you can't complete all reps unbroken, that is ok - just complete reps in each set before moving to strict ring dips.

Dynamic shoulder press
9x3r @ 50% + bands
Go every 60s.

3-4 rounds
10 double db bench press (tempo 2:1:2:1)
10 double db row (tempo 2:1:2:1)
20 alt hand bicep curls
rest 1-2 min

2 sets
For time
20 double db front rack lunge walking steps @2x10-15kg's/17-22.5kg's
20 double db power cleans
20 double db thrusters
rest 1:1 bwn sets
time target 3-4 min, cap 5 min.
try to go unbroken on lunges, db power cleans should be done in 2-3 sets with small breaks bwn. same thing on thrusters goal is to go in 2-3 sets so challenge yourself enough with db weights but dont have feel on start that "will you be able to make it".
And one thing is to start lighter and go for bigger weights on second set if you did every movement like unbroken sets.
score is total time of both metcons, let us know what weights you used!

Tempaus