2 rounds:
2min Ski
2min REST
2min AMRAP: 10 KB Twist + 10 Goblet Squat
2min REST
2min Assault
2min REST
2min AMRAP: 10 DB Snatch + 5-10 Push Ups
2min REST

• Mobility

30min amrap
200m run
15 burpee box step overs
25/18 cal Row
20 wall balls
Goal is 5+ rounds, adjust reps/cal accordingly

4 rounds for time
5 Wall Climb
10 Strict Pull Up
15 Sit Up with Plate @10/20kg
10 Ring Push Up
5 Man Maker @2x22,5/15kg

TC: 17'

400m run or 20 cal bike

Into
2 rounds
10 Cossack squats
10 holding plate squats with 3 second pause

Strength
Front squats
E2MOM
10-8-6-4-2

• increasing in weight each set. Starting at 50-55% of 1RM

A,
21 -15-9
Cal Row
Push Press @60/43kg
Goal: Sub 6 min

B,
4 Rounds
30m Zercher Carry
10 Single Arm DB Row/Side @AHAP and Unbroken
Rest as needed between each set. If you're feeling hungry you can make it "For Time".

C,
Accessory gymnastics
4 rounds
Weighted negative pull up x3 (10-12 sec lowering )
(Weighted) negative wall facing HSPU x 5 reps ( 8-10 sec lowering)
3mins rest btw rounds

3 rounds
1.min 5+ hspu/variations
2.min 5+ pull-up/variations
3.min 10+ oh lunges
4.min rest

Core
3 rounds
10 hollow rock
10 v-ups
10 sec tuck hold
10 sit-ups

Rest 1min between rounda

A.
4 x
1-1-1-1 Frontsquat
*15s btw reps
*3min btw sets

B.
10min EMOM:
1. 20 WB
2. 30sec Dual KB FR wallsit

C.
3 x (A+B+A)
A) 21-15-9 Cal bike (row) + dual KB frontsquat
B) 21-15-9 Cal bike (row) + dual KB FR lunge steps

D.
CORE

Fitness For time:

600m run
20 hang power snatch
600m run
20 front squat

Amrap 12
5+5 KB thruster
10 burpee over KB
20 KB swing

Rx 24/16 kg

"DT"
5 ROUND FOR TIME OF:
12 DEADLIFT
9 HANG POWER CLEAN
6 PUSH JERK 60/40 40/30