5min easy row/airbike with nose breathing only

3 rounds 45 sec work, 45 sec rest

*Lateral box overs
*DB squat clean (2 x 20/2 x 35 lbs)

Kipping pull up 4x10

Not for time:

5 Rounds:
20 Calorie Ski, Light
10 Caolorie Ski, Hard

5RFT:

15/12 Calorie Row
9 Overhead Squats 45/30kg
3 Bar Muscle-Ups

1 minutes rest between rounds.

Overhead Squat

EMOM 10
Minutes 1-5 : 1 Pausing OHS + 1 OHS
Minutes 6-10 : 1 OHS

2 sec pause on bottom. Moderate weight. No Failure

20.4
30 box jumps
15 clean and jerk etc.......

weighted pull up
4x5reps
-use the same weight for each set
-2 mins rest btw sets

Scaling:
negative pull up
ring row

A: Snatch komplex: Snatch pull – hip power snatch – hang snatch
B: Snatch pull + snatch doubles
C: Halt clean pull

4 Rounds:

20s Superman rocks + 10s hold

20s Left side hollow rocks + 10s hold

20s Right Side hollow rocks + 10s. hold