1 – 2 rounds
3 Active/passive shoulder extensions (use a stick, each position 10-seconds)
5 Back support slide throughs
5 Russian dips
10 to 20-sec Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
10 to 20-sec Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap

20 cal c2bike
40 kb swing
20 cal ski
40 wall ball
20 cal air bike
40 sit up
20 cal row
40 slamball

21-15-9 for time:
- Deadlift
- Box Jumps 60/50cm
- Cal Row

M: 95 / 105 / 115kg
W: 65 / 73 / 80kg

5x15 TnG Power Snatches 35/25kg
- Rest :30 btw sets
- Goal is to go unbroken sets

A)
3 x 0:15-0:30 Chin Over Bar Hold (Chin-up grip)
- Rest 1:30 btw sets

B)
5min Butterfly Kip Practice

C)
AMRAP 5:
- C2B
Score: Total Chest To Bars

20-30min of Zone 2.
Choose between a Row, Bike, Ski, Or Run
- This should be EASY work as in RPE of 3-4

32min EMOM
1.min Ski 8-15cal
2.min Bike 8-15cal
3.min row 8-15cal
4.min rest

3 Rounds for time:
8 DB Hang Clean & Jerks 2x20/15kg
16 T2B
- Goal is to go unbroken!

kipping pull up/c2b

E2MOM 5 rounds
3-8 kipping pull up/c2b (unbroken)
10 burpee to target

5 min Foam Roll
5 min Erg
3 rounds:
30s Superman hold + 20 reverse Lunge + 10 Ring Row
2:00 + 2:00 Pigeon
5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS