FOR TIME OF:
25-20-15-10-5
HSPU
50-40-30-20-10
DU

Shoulder press 3x5
Or
Strict HSPU 3xMax
+
10-1
pull ups
Ball slam
Push ups

Against an 18-minute clock with 4 minute rest between sets, complete two sets of:

1500/1250 m row or 1,2 km hill trail run
24 box over jumps
800 m run or 5 min bike
24 Single DB alternating devil’s presses

FOR TIME OF:
15-10-5
FRONT SQUAT 60/40 40/30
30-20-10
BOX JUMP

• EMOM x6: 1.) Row/Bike/Ski/Air run 2.) Walk out + push ups 3.) Active shoulders + Ring row

Rest 1min...

• EMOM x4:
  1.) Kipping swings
  2.) 4-6x 3s. Hollow holds + 4-6x 3s. Arch holds

• Mobility...

• Work on: Gymnastics

Optional work, OTM 10 (5 rds):

Odd: 10-20 unbroken wallball
Even: 5-20 unbroken kipping pull ups/c2b

This is not all out exercise! Pick a rep scheme you can maintain through the workout.

Snatch deadlift, four sets of threes.

A.
3 sets:
30s ON / 20s OFF
1. Burpee over parallette
2. KBS (American)
3. Slamball
4. DU

B.
3 sets:
20 cal Abike
30 WB
10 Squat snatch
30 WB
20 cal Abike
1:1 rest

C.
2 sets:
2 x
40 DU
20 GHD
40 DU
20m HS walk (scale hs hold)

A.
3 sets:
25 WB
15 GHD
5 C&J
15 GHD
25 WB
Rest 1:1

B.
4 x every 5min
50 DU
25 cal bike
5 Squat clean

Shoulder press 1RM, 85% amrap