135 min

1.Warm up
A. EMOM20:
1) Run
2) 3 pull up + 6 push up + 9 squat
3) Ski
4) 10 hollow rock + 10 arch rock
5) Bike

B. Squat prep + COS

2.MU
A. Drills

B. MU 15x1

C. Strict MU 6x2

3.Hang power clean + Squat clean
Build to heavy 1+2 for the day

4.Clean pull on a riser
3x5 @ 100-105% of 2)
- 60 60 60 kg

5.RMU accessory
- Not done

Deck of Cards
Box jumps
Ring dips
OH lunges (25lb)
Wall walks= brutal

30min emom
1) Ski (meters)
2) Alt DB snatch
3) Rest

Warmup
3 Minutes Row For Calories
PVC Burgener + Skill Transfer

36 cal

---

Strength/skill

Hang Power Snatch
10 Minutes To A Heavy Single
90 Seconds Rest Between Efforts

60# PR! (shaky up top, but made it)

Olympic Squat
10 Minutes To A Heavy Triple

130# PR!

---

Conditioning
3 Rounds of

20 Burpees
10 each overhead Lunges (45/25)
1 Minutes Rest Between Rounds

8:54 Rx!

---

Great day! Need to test back squat 1RM. Burpees are getting better. Overhead lunges were a little light - could have used 35# plate maybe? Weather was insane - monsoon rain today.

3 RFQ:
6 Box Jump Overs (40"/30")
10 Single Arm Hang Kettlebell Snatches L 24kg
10 Single Arm Hang Kettlebell Snatches R 24kg
2 min rest

EMOM12

A) 10 Back lateral raise
B) 10 Biceps curl
C) 10 Triceps

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(30)
100 heavy jump rope/jump rope/double unders
200m run
80 air squats
200m run
60 db single arm strict press
200m run
40 kb/db/bb straight leg deadlift
200m run
20 hand release burpees
200m run

Finisher
50 double crunch
1:00 samson

12min AMRAP
7 Push Press 135#
10 KB Swings 2pd
20 Squats

Rest 2min

5min max rep burpees

3rft
20 alternating Kb snatch @20kg
10 burpees
500m run