-6 shoulder press
-1-2 rope climbs
-rest

Warm-up:: 3x3min Assaultbike with increasing speed, 1 min mobility between rounds, movement wu for burpee + c2b

A: 3xEvery 4 min:

21/18 Cal Assault bike
10 bench over burpee
10 c2b

Fast assault + steady pace on burpees + unbroken c2b

Cool-down: Easy assault for 10 min + 10 min mobility

snatch segment pull
3x3
@ 120% of 1 rm

For quality:
7 mins of:
5 L/5 R World's Greatest Stretches
5 Inchworms
10 Cossack Squats
5 Strict Ring Dips- 2 secs negative
-- then --
5x3 Seated Box Jumps- increasing height each round (ensure appropriate height for you)
With the seat height, have it set up so that your knees are right at 90 degrees.

---

Strict Press 10-8-5-5-5
Rest as needed

3 rounds of:
Choice Machine, 1 min
8 L/8 R Single Leg Kettlebell Romanian Deadlifts
5 L/5 R Single Arm Kettlebell Bottoms-up Press
16 Banded Face Pulls

---

1x [ 1 Overhead Squat + 1 Pause Overhead Squat + 1 Overhead Squat ], pick load

Every 2:30 for 12:30

5x AMRAP 3, 1min rest between

AMRAP3
3 deadlift @100/70kg
6 toes to bar
9 push ups

Weighted Box Step-Ups ( Dumbbells or Kettlebells )

4 x 10 ( 5 each )

Go Every 3:00

Voima
E3MOM, 3 rounds
shoulder press (tanko) x8

WOD
For time:
15-9-6
goblet squats
burpees/up downs

FOR TIME:
30 Box jumps
50 abmat sit ups
5 deadlift @100/70kg
25 box jumps
40 abmat sit ups
5 deadlift @100/70kg
20 box jumps
30 abmat sit ups
5 deadlift @100/70kg

tc: 16min

THRUSTER PROG 6/6
3-3-2-2-1-1 reps
every 2min