3 rounds

12min C2 bike
08min C2 row
05mib C2 ski

Steady pace, RPE 3+

8 sets of:
Snatch balance + 2 overhead squats
@ 72-78% of snatch 1RM

Bench Press
135x10
185x5
235x5x5
OH Press #135x5x5

5-5-5-5 of:
BB Deadlifts
5 @ 8 RPE (-10% Load Drop)
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
65-70% 1RM 5 reps

100 squats
5 handstand push-ups
75 squats
10 handstand push-ups
50 squats
15 handstand push-ups
25 squats
20 handstand push-ups

Have I mentioned I HATE HSPU? Ugh.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Metcon/Metcon-comp(12)
4rds
9 push ups
7 pull ups
5 inverted burpees

Finisher
stretch and roll any hotspots(5)
30 leg raises

Öva clean 15min
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
Power Cleans @ 75% of BW/RKB Swing
Strict Pull Ups/Ring rows

3 rounds for time:

• 10 Handstand push ups
• 200 m run

E2MOM 16 Minutes 8 sets
set 1-2 - 2 reps (105,125)
set 3-4 - 2 reps (135, 145)
set 5-6 - 1 rep (145, 155)
set 7-8 - 1 rep (155, 165)

70 min
40 min walking
30 min mobility: shoulder recovery flow