Max 5 rounds, for time but quality: (TC 15 minutes)

10 Kipping T2b/leg raises
8 Kipping Pullup/ring row
6 Hspu/variations

5 rft
50 du
15 kbs
12 cal bike
9 hspu
90" rest

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run

WRK(27)
WRK 7:00-Rest 2:00 Repeat 3x
60 jump rope/heavy rope/double unders
50 squats
40 single arm row to tri kickback(20 per side)
30 mountain climbers(2ct)

Finisher
50 bicycles
1:00 samson stretch

Shoulder press 5-5-3-3-1-1 AHAP

Front squat 4 RM, then 4x2 @ same weight

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing - 20 breaths x 3

20 rounds

10 deadlifts 90kg
10 cal assaultbike
10m yoke carry 80kg

EMOM 8
3 Touch & Go Power Snatch
Moderate weight.

7 x Every 1:30 @ 60-80% (Power Snatch)
Snatch Deadlift + Snatch Pull + Pause Power Snatch on Knee (pause 3 sec.)