Every 1:30 x6
-3 shoulder press + 3 push press

*build to max

For time

• 150 double-unders
• 125 sit-ups
• 100 box step-ups
• 75 deadlifts
• 50 burpees
• 25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell

30min Skill Work
- Choose a skill, max 2

1500m row for time

Every 1:30 x8 (12min)
-hang snatch pull + hang power snatch

*find todays heavy(ish)

5x
-snatch pull(no arms) + hang muscle snatch

*arms relaxed, full extension
*1min rest

FOR TIME:

-1 Wall Walk
-2 Devils Press
-3 Burpee Over DB
-4 Shuttle Run
-5 V-Up
-6 DB Snatch
-7 Hanging Knee Raise
-8 DB Push Press
-9 Goblet Squat
-10 KB Swing
-11 Wall Ball
-12 Cal Erg

FLOW:
1st round: 1
2nd round: 2,1
3rd round: 3,2,1
4th: 4,3,2,1...
Until all 12 rounds/movements done

EMOM 24
1.) Row 12 cal
2.) 4 Power Clean @ 80 kg
3.) rest

Bench press 2x4

Strength:

A, In 12 mins:
Landmine Hack Squat 4x10 reps

B, 3-4 Sets:
DB Suitcase Poliquin Step Up x 10/10 @mod
Banded Glute Kickbacks x12-15

C, WOD:
Every 1:30 x 5 / rest 1:00
15/12 cal Bike
Rem.time max Lateral Jump Over Bar