3 rounds for time:
• 9 Power Cleans 115/75#
• 9 Chest-to-Bar Pull-ups
• 9 AbMat Sit-ups
• 9 Handstand push-ups
Goal: 6-9 min.

EMOM x 8-12

1) row
2) 5-10 ring row + 5-10 push up
3) row
4) 5-10 v-up + 10-20s hollow hold

2-3sets:

15-30s chin over bar
15-30s bottom of ring dip
15-30s hs hold

rest as needed between movements

1) CF Endurance
40MIN EMOM

1) 30DU/40SU + 6-10 T2B
2) 10 DB Hang Clean + 5 DB Shoulder to overhead
3) 12 Cal Row (Easy)
4) 4 Wall Walk
5) 12 Pistol Squat (6+6) /10 DB Squat

*DB 2x30-35lbs

2) Accessories
3-4 Rounds For Quality

-45s Banded Deadbug
-30-45s Body Saw Plank
+ Max reps (-2-3 reps) Hanging Knee Raise

Plank:

Deadbug:

4 rounds @ steady pace

3-minutes Air bike
2 Skin the cats
1 e/side Turkish get-up

3 rounds for quality

20m/side Mixed carry (front + overhead)
20 Banded pushdowns
20 Lateral Romanian lunges

A: Box jumps x30
B: Bench press 5-5-5+
C: WPU 5-5-5
D: 30° incline db bench press 3set
E: OH triceps cable extensions 1xMax
F1: Leg extensions 2set
F2: Db shoulder flys 2set
G: Back extensions 2set

1. Air squat
2. KBS @ 16kg
3. Bike erg cals

E2MOM for 3 rounds
1) 10 Strict T2B + max plank hold
2) 15 MB slams + L-hold hang
3) 20 Landmine twists + Side plank hold
4) Rest

5 rounds for time
30 cal Row
20 DB Snatch 30kg
50m Sled Push & Pull
20 Ghd
50m Bear hug walk 80kg
30cal Bike
2 min Rest between rounds

2-3sets

10+10suitcase deadlift
10+10 Db row