A.
EMOM x6:
1.) Jumping jacks
2.) Mountain climber
3.) Lunges
4.) Walk out + Push up
5.) One leg V sit up
6.) Burpee

• Mobility...

B.
10 rds:
8 DB snatch (Alt.)
8 Burpee over DB
10m OH-Walking lunges

C.
5 rds: super sets.
6-10/hand Bent over row
Max reps Push ups
Rest 2min...

3x
20m sled pull with rope across the rig
20m sled drag backwards

Buy in: 10 min row
100 double-under
20 hang power clean 42,5/30kg
80 air squat
20 power snatch 42,5/30kg
60 sit-up
20 overhead squat 42,5/30kg
40 push-up
20 thruster 42,5/30kg
20 pull-up
100 double-under
Cash out: 10 min row

For Time:
40 double unders
21 handstand push-ups
21 toe-to-bars
40 double unders
15 handstand push-ups
15 toe-to-bars
40 double unders
9 handstand push-ups
9 toe-to-bars

10RFT
15 Deadlift (135/95)
15 Push ups

RX

Four sets of eight double kettlebell overhead presses. Mark weight of single KB.

10 windmills @ 24kg
5 stair runs
10 plank to side plank (each side) with weight @20lbs
Bike 25 cal

5 rounds

A,
Butterfly pull up practice
Kipping pull up

B,
EMOM 16 mins (30 sec work, 30 sec rest )
1. min : Handstand hold
2. min : Hollow hold
3. min : Ring bottom hold
4. min: Chin over bar hold ( chin up grip )

8 reps @
48k
52.5k
57.5k
65k

5 rounds
5 back squats @ 55k
10 one legged squats
40 sec handstand hold

3 rounds
10 T2B
10 Kettlebell swings 20k

• 50 situps
• 50 dips
• 21/15/9: DL(155)/OHS(45)/Flat Bench(75)
• 50 standing situps
• Delts @10 x 5 x 2