E3MOM x 3-5

10-20 GHD sit up

*remaining time easy pace bike (recovery zone)

Floor Bench Press & Chest Supported Dumbbell Row

6 x ( 5 + 7 ) Go every 4:00

AMRAP 10

2-4-6-8-10-12….
Push-Ups
Ring Rows
20 Double Unders

AMRAP 4 x 3 Rest 2:00

Bike 20/15 Calories
12 Box Step-Ups
12 Squat w/ KB

Rest 4:00

AMRAP 4 x 3 Rest 2:00

10 Burpees
15 One Arm Push press w/ DB
20 Air Squats

-HSPU/pike press

2-3rounds:

10 hollow pull down
10 ring row

For time

75 DB snatches, alt @ 22.5/15kg
50 Chest-to-bar pull-ups
25 Wall facing handstand push-ups

• Complete reps in any order you want (E.g. 5 Rnds of 15-10-5) Time cap. 10:00

– Rest 3:00 before B –
B) For time
30m DB walking lunges (hang position) @ 2×22.5/15kg
20 Shuttle runs*
30m Handstand walk
25m DB walking lunges (rack position)
15 Shuttle runs
25m Handstand walk
15m DB walking lunges (overhead position)
10 Shuttle runs
15m Handstand walk

Time cap. 15:00
* 1 shuttle run = (7.62m) out + (7.62m) back

Chest-to-bar pull-up → Regular pull-ups → Ring row
Wall-facing HSPU → Strict HSPU → Kipping HSPU
Handstand walk → Reduce distances → Wall walk (9 – 7 – 5 reps)

** Back squat**

4 x 5 @ 78-84% (3 RIR on the 1st set, 2 RIR on the remaining sets), rest 3:00-4:00 b/t sets

Snatch

5 to 8 x 2 @ 70-75%, EMOM

Hip Power snatch + hang power snatch + hang snatch

5 x 1+1+1 @ 50%, EMOM