5min Row/Airbike
Then 3 rounds:
10m 4-Step Walk video or Inchworm Walk
5 Medball Clean video + 5 Wallball
5 Box Jump
Banded Core Hold video

---

Snatch Drills video and/or Handstand Shoulder Opener video

• 15 Min E2M1/2OM of:
Ogni 2:30 x 6 sets:
Row 0:30 @ max Kcal

Optional Accessory
STRENGTH

2-4 rounds, go by feel

1) 5+5 KB Windmill video
2) 1-2 Skin the Cat video
3) 6+6 Single Leg Double KB Row video

RPE 3+ to 4

3x10 DB Bicep curl + Arnold press

Optional Accessory:
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between:

1) 5-10 Strict TTB
2) 10-20 Landmine Twist video

RPE 3+ to 4

5/7 cal Row + 5 Rower over burbee

5 Box Jump + 5 Front Squat 1x 16/24kg KB

Go up to a heavy Clean, with focus on technic

AMRAP 4
15 Burpee
20 Abmat Sit-up

You go, I go
With partner For time

62 x wall balls 20/14 lbs
58 x abmat sit-ups
62 x burpees
60 x air squts
62 x shoulder to over head @ 50% bw
60 x Du/Su (120 su)
62 x back squat @ 50% bw
62 x pull ups/ ring row
60 x Box over jumps
62 x power snatch @50% bw
60 x deadlift @ 100% bw
62 x kb squat clean 16/24kg

Cash out 2x 365m Row (730m)

A.
2 rds:
Row 60s.
5+5 Spider Lunges + twist
5+5 Up & down dog

2 rds:
Row 30s.
6-8 Front rack lunges
3-6 Devils press
6-8 Wallball

Mobility:
Lunge complex
Pigeon stretch
Couch stretch

B.
Deadlift
4x6
@73%
Rest 2min.

C.
For time:
50 cal Row / Air bike
25m KB's Front rack Walking Lunge (5x5m)
Directly Into:
6 Devils Presses
10 Wallballs
9 Devils Presses
20 Wallballs
12 Devils Presses
30 Wallballs

(Time cap: 15min.)

Rx:
KB's: 2x24/16kg
DB's: 2x22.5/15kg
WB: 20/14lbs

Masters:
KB's: 2x16/12kg
DB's: 15/10kg
WB: 20/14lbs

Scaled:
KB's: 2x12/8kg
DB's: 2x10/6kg
WB: 20/14lbs