4 sets of
5/4/3/3 Push Press @80%+
6-8/arms Gorilla Rows

10 min practice and test different variations
BAR Muscle up

EMOM 25:
1. 5 burpee to target + 1 set of kipping pull up/c2b/mu (leave 3-4 reps in the tank)
2. 1x double db DT 22,5/15kg (12 deadlift, 9 hang power clean, 6 stoh)
3. 40-60 double under
4. 1 set of kipping hspu (leave 3-4 reps in the tank)
5. REST

two waves of snatches:

A) start with doubles, add weight until heavy in about six sets

B) second set is singles, add weight until heavy in about six singles

E2MOM
8 x 1 jerk
- work up to a heavy single

3000m Run
For Time

4 sets of
5/5/4/3 Push Press @75%+
12 Barbell Bent over Rows

Basic Endurance 45 minutes.

1200m Run/Ski/Row
5 Push Up + Down Dog
:45 Handstand Hold
20 Straight leg Deadlift with Dumbbells or Kettlebell, light
1:00 + 1:00 Pigeon pose
20 Banded Squat, Barbell Overhead position

3 rounds for quality:

• 12 Ring push-up
• 12 Ring row

2 Supersets:

• 20 hollow rock
• 20 arch rock
• 20 seated pike leg raises

Rest two minutes between rounds

Back Squat

4 x 3 @ 65-70%

Go every 3:00