• EMOM x6: 1.) Row/Bike/Ski/Air run 2.) Walk out + push ups 3.) Active shoulders + Ring row

Rest 1min...

• EMOM x4:
  1.) Kipping swings
  2.) 4-6x 3s. Hollow holds + 4-6x 3s. Arch holds

• Mobility...

• Work on: Gymnastics

Optional work, OTM 10 (5 rds):

Odd: 10-20 unbroken wallball
Even: 5-20 unbroken kipping pull ups/c2b

This is not all out exercise! Pick a rep scheme you can maintain through the workout.

Snatch deadlift, four sets of threes.

A.
3 sets:
30s ON / 20s OFF
1. Burpee over parallette
2. KBS (American)
3. Slamball
4. DU

B.
3 sets:
20 cal Abike
30 WB
10 Squat snatch
30 WB
20 cal Abike
1:1 rest

C.
2 sets:
2 x
40 DU
20 GHD
40 DU
20m HS walk (scale hs hold)

A.
3 sets:
25 WB
15 GHD
5 C&J
15 GHD
25 WB
Rest 1:1

B.
4 x every 5min
50 DU
25 cal bike
5 Squat clean

Shoulder press 1RM, 85% amrap

DELOAD week

WU: 3 rounds (w/ Bar)
5 DL
5 Muscle Clean
5 Front Squat
5 Push Press (strict)

3 rounds:
Every 2,5 minute
1 Snatch Pull + 2 Hang Power Snatch
Keep the weight light (30-40%)

4 rounds:
Every 2,5 minute
2 Power Snatch + 1 Squat Snatch
Keep the weight light (30-40%)

10min AMRAP:
10 Lunge
10 Push Ups
10 Sit-Ups

For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

KILOS: 52/38

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20min for quality:

15 Push-ups
30sec Hollow hold
10 Hamstring bridge walk
30sec Arch hold
5 Strict HSPU
30sec rest

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WARM-UP:

3 Rounds

5-10 Push-up to downward dog
10-15 Hamstring bridge
3-5 Wall climb

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AMRAP 15' OF:
200MT RUN WITH WODDEN LOGS
12 ALT PISTOL SQUAT
12 KTB A. SWING 32/24 24/16