A.
EMOM x6:
1.) Jumping jacks
2.) One leg V sit ups
3.) Walk out + Push up
4.) Air squat
5.) Hang Power clean + Push press
6.) Active shoulders w/ handstand

• Mobility...

• 2 rds:
  10-25 DU's
  5 Hang Power cleans w/ db's
  5 Push press w/ db's
  5 HSPU

B.
For time:
3 rds:
10 Strict HSPU
10 Hang Power clean w/ db's
50 DU's

Rest 1min...

3 rds:
10 Kipping HSPU
10 STOH w/ db's
50 DU's

C.
3-5 rds:
30s. Hollow rocks
30s. Sit ups
60s. Rest

Front squat 3x3 + 1x1
10 min timecap

5 rounds

15 pull ups
15 box jumps
400m run

Narrow grip bench press 8-8-8-8 reps

Make sure to warm up properly before doing the workout, at least 10 minutes

• Light ERG/Light running
• Back extensions
• Dynamic planks
• light Single legged deadlifts
• Etc.

WOD:

20 MIN AMRAP

• 2/4/6/8/10..... Burpees
• 2/4/6/8/10..... Deadlifts w. 2 kettlebells/dumbbells (Medium-Heavy)
• 2/4/6/8/10..... Ring Rows / Strict pullups

Score is total amount of reps in WOD

For 40 minutes ascend the ladder:
9-12-15-18-21…
Row or ski cals
air squats
sit ups
push ups

For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

Anyhow

400 m row
20 snatch 60 kg
400 m row
20 thruster
400 m row
20 hpc
400 m row
20 stoh
400 m row
20 ttb
400 m row
20 pullup
400 m row
20 bar over burbee

A,
Back Squat 12-9-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
5 rounds for time of:
Suitcase Lunge @24/16kg L 7,5m /R 7,5m
25 Kettlebell Swings @24/16kg

Goal: sub 12 mins

C,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load

Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular return

Static Lying Leg Crossover Stretch
:90 seconds/side

Pigeon Pose
:60-:90 seconds/side