25min amrap
10+10 single-arm KB overhead lunges
20 T2B
20 sit-ups
20 KB snatches alt
20 cal ergo

Scaled WOD
25min amrap
12 lunges
12 hanging knee raises
12 sit-ups
12 KB snatches alt
12 cal ergo

AMRAP 12

2 alt. DB snatch
2 alt. DB Cluster
2 alt. Devils press
add 2 reps each round

@27.5/20kg

3 rounds for time
6 Rope Climbs
10 Burpee Box Jump Overs, 24/20 in
30 GHD Sit-ups

EMOM 15:
1.min 1-4 Bar MU/1-6 pull up
2.min 15 WB, rest of time burpee
3.min rest

500m ski
2 round of 5 reps each
Sots press behind the neck
no feet Snatch pull under
Snatch Pull
Split snatch
high hang snatch

---

EMOM 10 min

3 snatch high pull
+
3 hang power snatch
+
3 OHS

@62/45

Bike, ski, row or run 45 - 60min

Assault Bike:
5 rounds
15s Hard
45s easy
+
Resisted Nasal Breathing: 15 Breaths
+
Pick 1-2 from the list below
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Z-press (bar from the top position):
5x5, RIR 2-3

4 Sets of 5 @ 70 - 75% of Overhead Squat

3 rounds:
5+5 Bulgarian Split Squat Jump @BW
15 Banded Hamstring Curls
:45 Sorenson Hold
Rest 2min btw rounds