45 min
60 s run/60 s walk

21cal C2 bike
15 wallball 20/14lbs
9 GHD situp
6 pullup
3 power clean (heavy’ish)
1 rope climb

~4min rounds

3 rounds of
5-5 x halo
5-5 x clean and squat
15 x alt swing

Emom 30’
1 min: 15 x am swing
2 min: 10 x goblet squat
3 min: 6-6 x snatch
4 min: 8-8 x reverse lunge
5 min: 15 x abmat sit-up

3x 3min ON/1min OFF

A) 10 STOH right hand
B) 7,5m OH Walking lunges right hand
C) 10 STOH left hand
D) 7,5m OH Walking lunges left hand
E) Max reps burpee over bar

Result: Burpees

DB 15/22,5kg

• Foam Roll - Lats x 60s each (6-12 inches of motion)
• Biphasic Lat Stretch x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Single Arm Banded Pushdowns: Accumulate 75 reps on each side. Rest as needed.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Push Press 3-3-3-3-3

Push Jerk 3-3-3-3-3

4 rnds, 20s. each, 10s. rest b/w
negative handstand (to deficit if possible) come off the wall b/w reps
Banded dead bug
Banded step back lunge L
Banded step back lunge R

---

2 rounds 5 reps each
- OHS
- Snatch drop
- Press to OHS
- Snatch pull under
- Snatch Pull
- high hang snatch
- Snatch

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Snatch Seg. pull
2 s. @ start, top of the knee, hip
4 s. down

5x3 @77.5% of snatch

6 rounds:

40 m heavy sled push

Rest 1 min between rounds

R5JC