Shoulder press 2-5-2-5-2-5

Emom 30
1. 12 x ohs (40/25 kg)
2. 3 x clean (90/60 kg)
3. Rest

Emom8
3 power clean + 2 jerk

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

GRT(25)
WRK for 25
12 alternating deadlift
8 body builders
4 ring row/bent over row/strict pull up
two second hold at the top
2 half turkish get up
Don't speed through movements-move safely and consistently through the movements

Finisher
30 flutter kicks
1:00 samson stretch

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(24)
WRK 3:00 REST 1:00 x6
24 hvy jump rope/jump rope
6 goblet squats(3 sec down/3 sec hold)
24 plyo jumps
6 reverse lunge w/knee up(control the movement throughout)
pick up where you left off each round

Finisher
20 side bends per side
1:00 hamstring stretch

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

GRT(25)
Move for 25:00 mins
10 farmers press(kb hold at shoulder right-5 dumbbell press left, then switch)
50m farmers carry
100m run
50m farmers carry
10 tricep dips or overhead extension

Finisher
:30 second side plank per side
1:00 hamstring stretch

Warm up(10)
3rds
20 heels to rear
15 crossbody crunch
10 pik-n-grass

WRK(27)
WRK 7:00 REST 2:00 x3
10-12-14-16-18-etc plank taps
20 dumbbell hopovers
30 sit ups
40 mountain climbers
only increase plank taps every round, 10 the first round, 12 the second round, etc. Pick up where you left off on every round.

Finisher
50 round the world
1:00 butterfly stretch

Warm up(10)
3rds
20 mountain climbers
15 crossbody crunch
10 pik-n-grass

WRK(24)
WRK 10:00 REST 4:00 WRK 10:00
10 burpees w/strict push up
10 kettlebell swings
10 jing jangs
5 lungesters(lunge+lunge+squat+press=1)

Finisher
50 slow bicycles
1:00 samson per

for time
10-9-8-7-6-5-4-3-2-1
DB/KB push press
jumping squat (scaled air squat)

WU
3 rds
10x air squat
12x plank shoulder tap
4+4 DB/KB push press
6x burpee