2 frontsquat followed by 3 backsquat

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Row

4 Rounds for quality
4 Jefferson curls
4 Deck roll to handstand
4 Kneeling jump to box jump
4-minute Air bike

Clean 2x3 + 3x2

Bench press 2x4

A: Weighted ring chin ups Supinated 5x5
B: For time:
5-10-15-20-25-20-15-10-5 Rkb swing
C: DB biceps curls 2xMax

Snatch grip OHS 2x3 + 3x2

All rounds done as Myomatch reps

-

• Curls to face, sync
• Tricep ext.

-

• Seated curls, sync
• Skull crushers

-

• Incline curls, sync
• Tricep pullovers

(Myomatch reps: Go for close to max reps in round 1 and then match that number in the next rounds, taking whatever breaks needed)

10 rounds of:
1 min Bike erg
1 min Ski erg
1 min Row erg
1 min rest
Aim for 12+ calories per machine

5:00 BikeErg
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
3-2-1
Snatches @ workout weight
Wall walks

For quality 3 Rnds:

8 Bench Press
8 Db Push Press

rest

For quality 3 Rnds:

1-3 Wall Walk
8-12 GHD