5 x 1 power clean+ hang squat clean

Warm Up: 2X
10 Pull Ups
10 Push Ups
10 Air Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time
20 Lunges (10 each Leg)
10 Power Clean (95#)
200 Meter Run.

Post WOD: 3X10 Weighted Sit Up (10#)

3x tabatas @ 20:10 x 8
1- Heavy Dumbbell Walking Lunges (don’t put d/b down)
2- alternating between, power cleans & box jumps
3- assault bike

X rounds of:
60 s KB swing
800 m run
Rest 3:00

Start with 3 rounds and progress over time towards 5.
Modify KB weight & distance if necessary

A. EMOM 10 min
5 MU
Hand Stand Stand

B. 4x3 Hang Squat Snatch
60% 60% 70% 70%

C. 15-20 Incline Bench Press
10 way Raise
Repeat 3 times

D. 3x15 Strict Pull ups
3x15 Behind the neck Press

E. 3x15 Ring Dips
3x15 Supine Pull ups

Frumos

Rest 2-3 minutes btw sets

5 RFT:
20 Back ext.
20 Front squat 60/40kg
20 Abmat sit-ups
20cal Assault bike

Weighted pull-ups 1-1-1-1-1-1-1 reps

15 minute EMOM

Alternating Overhead Squat (x5) & Dips (x10).

Overhead squat can begin with a snatch, or clean + push press. Whichever you prefer.