A,
Barbell Good Morning
3 x 10 reps
- each set should be challenging but perfect position

B,
"Coffland"
Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:
800-m run
30 push-ups
Goal: No more than 8 drops from the bar.

C, Pulling
5 x 3reps heavy weighted negative pull up (10-12 sec lowering )
30 sec rest btw reps
2 min rest btw sets

A1: SL toe raise 3xMax/ben
A2: Evil wheels 3x10
A3: Pike compressions 3x10
B: Banded seated crunches 3x20

EMOM FOR 10' OF:
7 KB A SWING 32/24 24/16
7 PUSH UP
THEN
DA 10' A 12' MAX DU OR SU

Four sets of two reps of ring dips.

Daily max for:

Snatch pull+hang snatch+snatch

20 min

IN 12' LADDER UP +2 REPS EVERY ROUND
SIT-UPS
BOX JUMP OVER
ALT DB SNATCH 22.5/15 15/10

A.
45s. Row/Bike - Walk out + Push up
45s. Row/Bike - Spider Lunges w/ twist
45s. Row/Bike - Kipping swings

• 2rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• Mobility...

Odd: Thruster - 10reps (rx 45/30kg)
Even: Kb swing - 20reps (rx 24/16kg)

6 x 10m

”Add One movement each round”

For time
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 Goblet Squats
15 Box Jumps
18 DB/KB Snatches
21 Wall Balls
24 Pistols
27 Double Unders
30 Cal.

3
3+6
3+6+9
....