EMOM 20 min:

A. 2 Bench presses RPE 8-9
B. 1 Set unbroken HSPU / Strict or Kipping
C. Row @moderate pace
D. Rest

EMOM x 12 min

1) 3 Hang squat cleans HAP
2) 3-6 Wall walks or Adapt
3) Rest

12 Days of Core:
1 Strict T2B
2 Burpees
3 Hollow rocks
4 Pushups
5 DB Presses
6 Renegade rows
7 Arch rocks
8 Russian twists with KB
9 KB swings
10 AMSU
11 Back extensions
12 Weighted walking lunges

Front squat 3x6 reps

30 s on, 30 s off for 6 rounds
A. wall balls 9/6 kg
B. SDLHP 30/20 kg
C. box jumps 24/20”
D. push press 30/20 kg
E. double unders
F. dead hang

2 Rounds
10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
+
2-3 Rounds
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills
2/side Kinetic hamstring stretch + hold the last rep for 10-sec
+
2 Rounds for quality
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
5 Tension swings (sponge/block between feet

3 rounds:
25 shoulder to overhead 40/30 kg
50/40 cal ski or row
25 back squats 40/30 kg
5 min rest

Back squat 10-8-6-6 reps reps

Bench press 5 RM, then 3x5 @ 90%

10 rounds:
15 wall balls 9/6 kg
6 HSPU
8 DB power cleans
4 T2B
1 min rest