WOD
20min. emom
1. 5-10 hang clean & jerk per arm
2. 10-20 KB/DB back squat
3. 10-20 sumo deadlift high pull
4. 2-4x turkisk get up
5. rest

Bench Press @ 60-70%

10, 10, 10, 10, 10

SO 2,5min

For time

• 2,000-meter row
• 50 alternating single-leg squats
• 30 hang cleans

♀ 135 lb
♂ 225 lb

4 sets:

10+10 front foot elevated front rack reverse lunge

• rest 2min

Deadlift 1x7

Deadlift
4 x 8 reps 65-70%

4 rounds of Superset!

Half-Kneeling Landmine Press x 10-12 each. Rest 60s.
Close Grip C2B Chin-up x 4-8; 2s hold 3s down. Rest 60s.

Options: Weighted, Bodyweight, Partner or Self-Assisted

3x
6-10 deadlift with stop
6-12 barbell reverse lunges
6 snatch

155 min

1.Weightlifting
A. Dip snatch + snatch below knee

B. Segmented snatch DL

2.Metcon
EMOM30
1) 12 cal bike
2) 7+5 CTB
3) rest
4) 12 cal bike
5) 8+6 HSPU abmat
6) rest

3.Accessory
- Hip thrust
- Hamstrings
- Bulgarian split squat
- Banded walk
- Bicep curl & press
- Abmat situps

A1: DB Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA DB Press 2set/arm
C1: Flared push ups 2set
C2: SA DB Shoulder flys 2set