OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - :25 Elevated Calf Raises + :25 Tib Raises
MIN 2 - :50 Quad Foam Roll

Warm Up
3 min cardio + eläinliikkeet

Skill
Kipping Pull up Skills / HSPU Skills

Metcon
For 30-35 minutes
1.5 min cardio
6-8 kipping pull ups / ring row
6-8 wall ball shots @20/14lbs
10-12 v-ups
1.5 min cardio
6-8 hspu / box hspu
6-8 db snatch
20-24 Ukraine twists

Back Squat

8-6-4-2-2-2. Climb in Heavy

Go Every 3:00

EMOM 12

Minute 1 : 8 - 13 Wallball Shots
Minute 2 : 10-15 Push-ups
Minute 3 : 15 - 22 Sit-ups

Result is total reps.

Skill Practice :

Make your own drills for RMU or BMU.

Use 15 - 20 minutes.

12 min EMOM
ODD 15 T2B
EVEN 10 alternating dumbbell snatches 22,5kg/15kg

Rx´d

For time:
15 ttb
15 power snatch @60/40kg
30 deficit hspu (20kg plates)
15 power snatch
15 ttb

Scaled

For time:
10 ttb
15 power snatch @40/30kg
30 push up
15 power snatch
10 ttb

Target under 6min, time cap 8min

Back squat

4x3 (1-3reps in tank)

AMRAP 12

7 Box Jumps
14 Box Step-ups
200m Run
0:30 Deadhang

Strict Chin-Ups

6 x 4 Go Every 2:30

Use band or weight