Emom x 40
A) kb comblex
B) 12 c2b
C) 9- 12cal airbike
D) Rest

A 24 kg kbs
3 swing
3 squat
3 push press

Push Press

A) Build Up To Days Heavy 3RM Push Press

B) E2MOM X3

• 5 Push Press @75-80% From 3RM

Push & Pull

4 Rounds:

• 4-6 Rope Pull Up (R arm above)

*rest 30s

• 4-6 Rope Pull Up (L arm above)

*rest 30s

• 1 Set of s. hspu

*rest 2-3min

Metcon

EMOM 20:

1: 45s Ski (VK)
2: 10 DB Bench Press (heavyish)
3: 20 C2B
4: 15-20 GHD
5: Rest

Accessories

3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 DB Pullover
• 10/10 DB Hammer Curl

12' AMRAP
5 pike push up
10 alt. DB snatch
20 abmat sit up

superset, 4x
20" hollow body rock
5/5 renegade row

10' EMOM
1: 5/5 one arm ring row
2: 1-2 wall walk

SKILL+STRENGTH

Toes-to-bar strength+progression

3 rounds for Quality
10 Lying Banded Lat Pull down in Hollow
15s Active Hanging Tuck Hold Rx+: Hanging L-sit hold
6 Kipping Swing or RX+ : 4-6 strict t2b/ leg raise + 6 pike compression
6 Kipping Knees to Chest\Toes -to Target or RX+ : 6-8 straight leg kipping T2b
90s Rest

WOD

EMOM 15'
1: 8-10 Burpee Box Step up/Jump
2: 10-12 USA swing + 6/6 KB Push Press @16/12kg
3: easy jog walk or RX+: 30-40" amrap KB pull through

Rx+: @24/16kg

COOL DOWN

SMR roll
30/30s Lats
30/30s Calf
30/30s Shoulders

3 x 20 weighted single leg squats

Paused Bench press 1x6, 2x4

30sec x 4
5 x 4

Front squat

3-Position snatch (Above the knee, below the knee, Floor)

5 to 7 x 1+1 +1 @ 70+%, Go every 1:30-2:00