E1.40M x 6

1 x 2 @70-75%
1 x 2 @75-80%
1 x 1 @80-85%
1 x 1 @85-90%
1 x 1 @90-95%
Up to new 1rm

15 Mins Working on HSPU technique

3-4 rds
40m DB walking lunges
3 legless rope climb

AMRAP 20

1:00 plank hold
15/10cal machine
10 push press@50/35kg

Practice:
Handstand + HS Walk

then

EMOM 8
7,5m HS Walk or 4 Wall walk

E3MOM x5:
3 OHS w/ 2s pause at the bottom

RIR1

AMRAP 4
6 Deadlifts 100/70kg
6 Single Arm Devils Presses 22,5/15kg
6 Box Jump Overs

Rest 2min

In a 4min window
Buy in: 30/24 Calories
+
AMRAP in the remaining time of
7 Toes-to-bar
7 Pushups

EMOM 10
Snatch

-start at 75% and add

4 sets of
5/side Back Rack Reverse Lunges
8-10 Pendlay Rows

EMOM x 10
1) 18/14cal row
2) 5-15 push up

rest 5min

EMOM x10
1) 30-50+ DU
2) 8-12 Double Db stoh