side plank banded row 3x10/10

KB DL w. rotation 4x5/5

superset, 4x:
5/5 ring row w. KB front rack hold
5/5 windshield vipers

7' AMRAP
8 pike push up/ HSPU
2-4-6-8...etc. ttb

5 rounds of:

5 Single arm DB row
6 Pendlay row - go heavy

EMOM5
Clean pull + Hang Power clean + Squat Clean

5x2@heavy load

Go every 2:30

EMOM 9 @ increasing pace
1) Echo bike
2) Row
3) Ski
+
@ 1st round workout pace
20/15 (cal) Row
15/12 (cal) SkiErg
10/7 (cal) Echo bike
5 Burpee box jump overs

A:
Hip muscle snatch + hang muscle snatch + ohs 5x1 @easy

B:
Hip power snatch + hip snatch buid up to a moderate 2+2, then 5' EMOM w. the same weight

Deadlift ladder 15x3 10 kg nostoilla

1) SKILL

A) Use 15min to practice one movement
(HSW Obstacle, HSW Ramp, HSW Piruette, HS Hold)

B) For Time:

8-6-4-2
- Wall Walk
20-40-60-80
-DU

ACCESSORIES

1) Shoulders + Hands

4x For Quality:

• 10 Strict Press (3s tempo down)
• 10-15 Lu Raise (2x plate)
• 15/15 DB Hammer Curl

*rest as needed

2) Upper back

4x For Quality:

• 10-15 Bent Over Row (Barbell)
• 10-15 Bent Over DB Reverse Fly
• 15-20 DB Shrug

*rest as needed

Jog 70-80 Minutes @ HR Zone 2-3

Done!