4 Rounds:
15 Ring Rows
30 Arms on Row

4 Rounds:
7 Cal SkiErg (Just Triceps)
10 DB Push ups

For time

20 Ring MU
20 Deadlift 140kg
20 Lunge 2x32kg KB
10 Bar MU
10 Deadlift 160kg
10 Thruster 2x32 KB

Emom 60
1. Assault bike
2. Row
3. Ski ergo
4. Rest

10-20cal/minute

• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

Hang power snatch + Snatch balance + Squat snatch

4 Giant sets:

3 bar mu + 6 c2b, unbroken
5 back squat@65%
:30 L-Sit hold
2 Rope Climb

Rest 2 min btw rounds.

Optional Accessory
STRENGTH

2-4 rounds, rest as needed:

1) 5+5 Lying Shoulder Circles video
2) 30sec Banded Lateral Walk video

RPE 3-4

E2M for 10min
Power snatch x3@moderate weight
+
For time:
Buy in: 50 DU
3 rounds
10 ohs 35/25kg
15 burpees
Cash out: 1000/800m row

7 Rounds For Time
5 DB Floor Presses @2x22,5/15kg
5 DB Hang Power Cleans @2x22,5/15kg
35 Double-Unders

TC:18'

8min emom with quality
1 Hang snatch+1 snatch