2-3rounds:
10 hollow pull down
10-20 banded pull apart

Single-arm KB Skill Medley

10 – 8 – 6 – 4

Dual KB hang clean & shoulder to overhead
Steps/side Single arm KB overhead walking lunge
Dual KB hang snatch
Steps/side single arm KB overhead squat

Rest as needed between movements/rounds

KB weight(s). Pick a weight for each movement that allows you to move well; you can go heavier each round as the reps go down.

6 Sets. :

Big Sets RMU
4 Min easy Pace Ski

E3MOM for 3 rounds:

10 deadlift
20 cal echo bike

Q7AV

Front Squat

6 x 2

AMRAP 18 Minutes

Row 200m
Box jumps 12
Pullups 8
Air Squats 12
Kettlebell Swings 12
Sit ups 12

Scaling

Row:
Bike 160m
Ski 200m

Box-jumps:
Reduce box height
Plate hops

Pullups:
Banded pull ups
Ring Rows
Hanging from Bar 20 seconds

Kettlebell Swings:
Reduce loading
Eye level Kettlebell Swings

Sit ups:
Reduce reps
Hollow Rocks

45% of todays max and do
1 max effort set tng, unbroken
can be power

5 Rounds for Time
10 Push Presses (135/95 lb)
10 Power Curls (135/95 lb)
10 Bent-Over Rows (135/95 lb)
10 Ground Presses (135/95 lb)
10 calorie Assault Air Bike

Snatch Strict Press 5x6

Clean & Jerk 1 RM