A: 10min emom
1x strict hspu
B: Reverse dB flys 3x10
C: SA triceps push downs 2x12

3 Rounds For Time:
500m Row
20 Sit Ups
20cal AB / Ski
40 DU

10 rounds for time:

4 hspu
6 pistol squat
8 c2b
10cal echo bike

TC: 25min

3 Sets For Quality:
:20s Second Barbell Overhead Hold
:20s Second Dead Hang
:20s Second Hip Extension Hold

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

A,
2 Banded Back Squats, pick load

Every 1 min for 10 mins.

Use 50% of your 1RM and mini bands for tension.

B,
For quality:
50 Deadlifts,
50 Back Squats
50 Push Press
50 Barbell Rows
50 Good Mornings
50 Alternating Lunges
50 L/50 R Kneeling Single Arm Landmine Press
50 L/50 R Single Arm Landmine Rows

Every 1 min (starting at 0:00) complete:
3 Box Jump Overs, 60/50cm

Use an empty barbell for all movements and focus on quality over speed.

Every minute for 10 minutes complex of:
Snatch
Hang snatch
Overhead squat

1a) tempaus riipusta+allemeno 4x(3+1)x60%
1b) kumppari hypyt 4x4
2a) etukyykky 3x6x60%
2b) vauhditon 3-loikka 3x2
3a) polvet rintaan pomppu 3x6
3b) kelkan työntö 3x10m

Pick a partner then do
20/16 cal bike or row
20 wallballs
20 KBS
10 passthroughs each
20 KBS
20 Wallballs
20/16 cal bike or row

Partner WOD
10K bike OR 5K row
1 person work, 1 person rest

E5MOM starting at 0:00 both partners do
10 bar facing burpees
10 push press 95/65

*as soon as one partner finishes they can start on rower/bike

OTM12
1. TTB/hanging Leg raise/hanging knee raise/V-Up/sit up
2. HSPU/box HSPU/pike push up/negative HSPU

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