EMOM for 30 min:

1) monostructural
2) power clean / clean
3) rest

R5JC

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating

Seated shoulder press 3RM

6 rounds for consistency:
2 min bike for meters
1 min of wall balls
2 min row for meters
1 min of sit ups

Descending intervals

4-min @ Hard pace*
2-min @ easy recovery pace**
+
2x
3-min @ Hard pace*
90-sec @ easy recovery pace**
+
3x
2-min @ Hard pace*
1-min @ easy recovery pace**
+
4x
1-min @ Hard pace*
30s @ easy recovery pace**

• This should be a pace that you could keep for a 8-12 minute all out effort. You can build up pace as intervals get shorter IF you have extra energy, otherwise aim to hold onto your pace. ** This should be around RPE 4-5/10. *** use same machine than last week

Complete as many rounds as possible in 15 mins of:
100 Single Unders
15 Russian Swings@24/16kg
10 Lateral Skaters
5 Strict Pull-ups
100 Single Unders
15 Goblet Squats @16/12kg
10 Banded Push-ups
5 Seated Box Jumps
100 Single Unders

Goal: Complete at an RPE of 6/10

Hang snatch 5x5

HR Zone 2

Row 8k
Ski 8k
Bike 16k