Kangaroo Flow video and 5-10 Down Dog to Cobra video

On the 1:30 x 7 Sets:
1 Tempo Rep

Tempo:
* 10 Second Negative
* No Pause in Bottom
* Full Speed Stand

EMOM12
1. 5 Back Squats
2. 5 Front Squats
3. 10 Front Rack reverse lunges
4. Rest

*You can have three different weights for this. There is not much rest so no need for going heavy. Heavier squats are coming next month! ;)

4 Rounds for time:
400 Meter Row/Ski/1+½Stairs
15 Overhead Squats @42.5/30kg
15 Burpees

• Goal: UB Overhead Squats for ALL 4 rounds.
• 20:00 time cap

120 min

1.BMU
- 2 x 2
- 1 x 4
- 1 x max reps: 16
= 25

2.Metcon
E4MOM x 7:
6 CTB
9 burpee to target
6 DB hang clean & jerk 2 x 15 kg
9 box step over with DBs 2 x 15 kg
Rest of the time easy bike

Times: 2.15, 2.19, 2.20, 2.13, 2.13, 2.12, 2.05

3.Accessory
A. Tabata AMSU

B. YGIG
Bicep curls 1 - 10 - 1
- 10 kg

3 rounds:
10 Barbell row
10 DB bench press

3 rounds:
10 db shoulder press
10 kb swing

3x legless rope climp

Bench press 3x4, 2x6

A: E2M for 12min
1: Back squat x6 @3030
2: Singel arm DB rowsx10@2111/each arm

B: 8min amrap
8 burpees
8 alternating DB step ups

Back squat amrap @80%

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear