EMOM x12
1) Row/Bike/Airbike 45sec
2) 10 KB Deadlift + 10 KBS + 5 Goblet Squat
3) 5 Push-Up + 5 Ring Row + 5 V-Up

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Frog Flow video or Lunge Flow 2.0 video

Partner wod
For time
2000/1600m row
100 wall balls
1000/800m row
100 Wall balls
Split meters/reps

Upper body:

12-12-12
lying triceps with KBs
single arm DB/KB row
bicep curls with barbell
forearm plate flips

Lower body & midline:

12-12-12
Reverse lunges KBs/DBs on side
Single leg glute bridge
abmat sit-ups with WB

Optional Accessory
CONDITIONING

3 rounds for time:

6 Double DB Hang Squat Clean @22,5/15kg
12 TTB

RPE 3 to 4

Deadlift 5-3-3-1-1-1 reps.

Then, practice slowly descending from a handstand.

AMRAP in 15 minutes
2 Ring Muscle-Ups/Low ring transition
4 Handstand Push-Ups
8 USA Kettlebell Swings @32/24kg

Wu:
Mobility

Emom10
3x front squat (Start ~ 50-60% of 1RM)

Amrap15
5 deadlift
10 v-ups
10 wb

For 40 minutes:
6 one arm DB thrusters (left)
30 m one arm overhead carry (left)
6 one arm DB thrusters (right)
30 m one arm overhead carry (right)
4 min ski/run/row/bike

Every 90s 5rounds
1 C&J
Then
Every 120s 5-7rounds
1 C&J

6x
4min ON/1min OFF

A) SkiErg
B) Row
C) Assault Bike