5x5 Bench press
EMOM5
Moderate weight

5x5 Deadlift
E1,5MOM
Moderate weight

EMOM20
1) 10 SDHP
2) 5-10 T2B
3) 10 (5+5) Box pistol
4) Russian twist w KB 16/20kg

3x
10 Bend over row
10 Good mornings
10 SDHP
10 Romanian deadlift
10 DL

Bar MU drills – 2 to 3 rounds of:

3 Supine kipping pull-up drill (hollow hold + hip snap) ( Floor )
3 Single kipping pull-ups (focus on max hip thrust)
3 Glide hip snap to the bar drill

3 Jumping bar muscle-ups with hip snaps

(Rest as needed b/t each drill)
Rest 90-seconds between each round

For time

• 800/1,000-meter row
• 21 overhead squats
• 600/750-meter row
• 15 overhead squats
• 400/500-meter row
• 9 overhead squats
• 200/250-meter row

♀ 95 lb
♂ 135 lb

5 rounds of:
5 L-pullups
10s L-hold
5 Arch rocks
10s Arch hold
5 Hollow rocks
10s Hollow hold
Rest

Ring MU skills

E2MOM, 5rounds
1-5 Ring MU
10-20 DB snatch alt.

HR Zone 1-2 in Ergos ( AMRAP you can go faster )

20 Minutes Ski
AMRAP 5
"Cindy"
20 Minutes Row
AMRAP 5
"Mary"
20 Minutes Bike
AMRAP 5
"Karen"
10 Minutes Any Machine

3 x OTM8, 2min rest between

1)
Odd: air runner
Even: 5-10 HSPU

2)
Odd: ski erg
Even: 10-15 toes to Bar

3)
Odd: bike erg
Even: 10 DB bench press