Fitness For time:

800m row then

15-12-9-6

box push up
low bar pull up
box jump or step up

With a 9:00 Time Cap:
21-15-9:
Squat Snatch (95/65)
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat

For Time
50 calorie Row
Then, 10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (100/75 lb)
Handstand Push-Ups
Then, 50 Calorie Row

Banded Glute Bridge
3 x 8-10. Rest 60s.
- hold top of each rep for a 2 count
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

300 lunges
200 ring rows
100 push-ups

Breakup as you want, e.g 10 rounds of 30/20/10 or 20 rounds of 15/10/5

Deadlift
4x3
RPE 7
rest 2 min b/w

3 rounds for time :

100 Double Unders
20 CTB
30 Single DB Box step Overs 22,5/15kg

10 - 15

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg
3 vertical jumps

---

FRONT SQUAT

4x3 rest 2min
4-2-X-2
add 2kg to last week

4-5 rounds for quality:
12-15 Ring Turn Outs (link below, clip 2/4)
12-15 Low Cable Flyes w/ Bands
12-15 Incline Ring Push-ups w/ turned out lock-out (palms forward on top)
- Rest 2min btw rounds
- Scale if needed (unbroken sets)
https://www.instagram.com/p/CW92yFYv_xD/?utm_medium=copy_link

EMOM 16:
Min 1: 15/12cal Row
Min 2: 15/12cal Ski
Min 3: 15/12cal AB
Min 4: Rest