20s on - 30s off for 5 rounds:
a) ring row w/ 2s pause at the top
b) double kb bottom up press
c) ball slam
d) negative dragon flag / bent knee dragon flag / toes-to-rack
e) rest

3 Sets For Quality:

10 Glute Ham Raises
20 Dumbbell Front Raises
30 Banded Face Pull

EMOM 42

Minute 1 : 2 Rope Climb
Minutes 2 - 3 : 30/21 Cal Row
Minute 4 : 10 Pistols + 5 HSPU
Minutes 5 - 6 : 30/21 Cal Bike Erg

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 30 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

1) Bike
2) S.A. Farmer carry
3) Row
4) KB/DB FR walk
5) Ski
6) Box step up

EMOM 16
1. 1-3 wall walk
2. 8-12 cal erg
3. 6-8 + 6-8 one arm DB thruster
4. 30 DU/ 60 single under

3 rounds:
10 +10 bulgarian split squat
10 Z-press
10 push up
-rest 1-2 min between rounds-

OHS 4x4x75%

9 sets of clean:
3-3-2-2-2-1-1-1-1
New set every 2 minutes

High hang snatch primer
3 x 3 - empty barbell

Snatch pulls to target
4 x 3 @ 105% of 1RM snatch

Yo-Yo snatch
5 x 1 @ 80% of 1RM snatch

Overhead squat
5 x 2 @ 85% of 1RM snatch

Accessories
DB bent over row 3 x 8 (each side) @ 8RPE
DB lateral raises 3 x 10 @ 8RPE
DB shoulder press 3 x 10 @ 8RPE