EMOM 6
3-5 reps HSPU
- can do in deficit

strict shoulder press

8x2 @75%

go every 1:30

4 rounds for time in teams of 3, YGIG, divide anyhow:
300 / 240m row
30 wb
30 db snatch
30 burpee to target
- rest 60s between rounds -

TC: 27

21-15-9
Wallball
Push-ups
T2b

3x4min on/2min off

A. AMRAP of:
10x7.5m Shuttle runs
8 KB swings (heavy)
8 Goblet squats

B. 30 Calories + AMRAP in remaining time of:
1-2-3-4.. Deadlifts, 70kg
1-2-3-4 Burpee over bar

C. AMRAP of:
9 High box jumps
6 Handstand pushups
3 Bar muscle ups

4 sets of
5-4-4-3 Deadlifts (77.5-87.5%)
8-12 Ring rows (10sec pause at top after last rep)

Spin Bike

for 10 min
1 min machine
8 box pistols e/s
10 shoulder taps
10 ring row

---

6 x 30 sec HS hold
(3 facing wall/3non)

50 shoulder taps

5-10 min Free standing practice

4 x 25 Hollow + Arch Rock

Chipper

50 cal row
40 alt. DB clean & jerk 22.5/15
30 burpee box jumps
20 alt. pistols
10m hs walks