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

Paused front squat
3 sec pause at bottom

5-2-1-2-5 reps

Squats

A) Build To 1RM Back Squat

• 2x3 @80-85% From 1RM

*rest 3-4min between sets

B) Front Squat

• 3x3 @80-85%

Snatch

EMOM 4:

• 1 Power Snatch @65-70%

*rest 2min

EMOM 4:

• 1 Deep Power Snatch @70-75%

*rest 2min

EMOM 4-8:

• 1 Squat Snatch @80+%

Metcon

For Time:

• 30 cal Echo Bike
• 20 GTOH @30kg
• 10 bMU
• 20 GTOH @30kg
• 30 Cal Echo Bike

Accessories

A) 3x Superset:

• 8/8 DB Bulgarian Split Squat
• 30-45s Banded Spanish Squat Hold

*rest 3min between rounds

B) 3-4 Rounds For Quality:

• 10-15 Banded GHD Hip Ext. + 20-30s Hold
• 10-15 No Feet High Hang Muscle Snatch (barbell)
• 10-15 Banded KB Swing