5x20-30sec Partner spotted hand balancing
+
OHS 3-3-3-3-3
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold

AMRAP 3 x 10 min, 5 min rest between

A) AMRAP 10 min
10 WB
SA plank 20+20"
5-7 pullups

5 min rest

B) AMRAP 10 min
7 burpees
30" hollow hang
10 goblet squats

5 min rest

C) AMRAP 10 min
10 KB-Swings
30" dip btm hold
5-7 pushups

Bench press. Wendler 531 week 1

Push jerk
25 minutes to get 3RM push jerk from the rack
-Remember to mobilize well before the jerks
-Remember to warm up your core (sit ups+back ext)
-Remember that these lifts should be done with flawless technique! Not as ugly as possible.

Every 3 minutes for 7 sets
400m run + 12 T2B

3 rounds:
4min amrap:
8 Burpees
8 RKB swing 24/16
8 TTB
4min rest
Alternating tabata for 16 rounds:
1: Hollow rocks
2: Plank hold

Clean&Jerk 1RM

EMOMx12:
Odd: 12 Power Snatch (75/55#)
Even: 15 WallBalls (20/14#)

AMRAP 20:
Teams of 3 - Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans (50/35#)"

AMRAP 8
40 Double unders
6 Power clusters 50/35