Overhead squat

Build up to a heavy set of 8 (H8)* from the floor

Snatch pull off blocks 5x4 (above the knee)

EMOM 10

Odd : 4-6 strict hspu ( use deficit if possible )
Even : 9 - 13 Toes To Bar

Box squat 4sets of 10reps. Rest 2min.

A.1) Snatch from blocks (on plates 5-10cm of the floor)
1.) Building weight
2.) 5×2 @75%

B.1) Snatch pull from Deficit
6×2 @100% of snatch

C.1) Front squat
1.) Building weight
2.) 6×2 @85%

D.1) Front rack kb Lunges
3×8 heavy

In 7 mins x 2 sets
20 Medball clean @9/6kg
20 Push press@22,5/ 15kg (10/10)
20 DB Box step over@50cm
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

In 7 mins x 2 sets
20 wall ball @9/6kg
20 alt. Db Hang Cl & Jerk @22,5/15kg
20 box jump @60/50cm
Max round of Cindy in Remaining time!

Rest 2 mins btw sets

pull over skills

Every 90s, 5 rounds
1-3 pull overs
8-12 burpees

DU skills

Every 90s, 6 Rounds (A,B,A,B,A,B)
A:
10-20 DU
8-12 KB swings
B:
10-20 DU
8-12 goblet squats

A,
Sumo Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Rogue Invitational wod (2021)
For time:
20 Thrusters @52/35kg
40/32 Echo Bike Calories
20 Thrusters@52/35kg

"Echo Burner"

Goal: Sub 8 min

C,
3 rounds for quality of:
Waiter Walk, pick load, L 15m/R 15m
10 Rear Delt Raises, pick load
10 L/10 R Side Plank Reach Throughs

Shoulder Maintenance.

4 rounds:
12 Cable Lat Pulldowns – Neutral Close Grip
12 DB Push-ups - Neutral Close Grip
- Rest 1min btw rounds