5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
5 Hr Push Ups + 5 Bounding Jumps + 5 MB Squat Cleans
2 min laying Front Rack Stretch

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS
then..

1:00 Push Ups + 2 x Shoulder Tap
1:00 Walking Lunges
1:00 Hollow Rocks

20 min amrap
10 wb
10 box overs w 22.5 kg db
10 db snatch
20 situps

A: SA Kb press 4x5
B1: SA Kb rows 3x12
B2: Push ups 3x18
C1: DB powell raise 2set
C2: Banded over head triceps extensions 2set
D: SA DB biceps curls 2x8

Death by complex: e2mom 1 squat clean + 1 hang squat clean.
Weights 20-30-40...
Result is max weight done.

Partner wod: YGIG for rounds in 20min, one partner completes one round, then another one goes. Burpees of successive rounds will overlap.

10 syncro bar facing burpees
20 single db snatch (22,5 kg)
40 du
20 single db hang power snatch (22,5 kg)
10 syncro bar facing burpees

Aim to go ub on everything.

EMOM12
A) 8 t2b
B) 8 double db thruster

8 rounds
3min work 1min rest
20 cal skierg
10 T2B

Tabata 32’

4 x Deadlift
4 x Strict High Pull

4 x Russian Swing
4 x Am Swing

4 x Press/R
4 x Press/L

4 x FRSQ/R
4 x FRSQ/L

4 x Snatch/R
4 x Snatch/L

4 x Thruster/R
4 x Thruster/L

4 x OH Lunges/R
4 x OH Lunges/L

4 x Split Squat/R
4 x Split Squat/L

Bench press 5-5-3-3-3-1-1-1-1-1 reps

Then,
Run 1 mile

4 rnds
250m row
5 rope climbs
10 wall ball 12/9