A1.
EMOM 5
1 snatch + 1 OHS

A2.
E1.5MOM 8
1 snatch 65-85%

2 rounds
1:30 cardio machine (easy/mod pace)
30-50 single unders
10+10 upright row @ 7,5-10/10-12.5kg db
10+10 half kneeling press
10 scap pull ups
3-5 burpee pull up
:30 HS HOLD

WOD Prep
test fast singles on pull up bar, 3-5 reps in. then test 1 set of 3-5 reps
in a row and see how it feels to do. We want to find best way to keep
going on on strict pull ups as fast as possible.
Test Strict and Kipping HSPU ready 3-5 reps of both styles at least.

For time:
10-1 reps for time:*
Power cleans @70% of Your 1RM
*Between each set 200m Run (Or Row) (9 sets total)

5 min Rest, then:

"JT"
21-15-9 reps for time:
HSPU / Push-ups
Ring dips / Banded
Push-up / Knees push-ups

5 min Rest, then:

10-1 reps for time:*
Deadlifts @70% of Your 1RM
*Between each set 15/10 cal Bike (9 sets total)

5 min Rest, then:

"Strict JT" **
21-15-9 reps for time:
Strict HSPU
Strict dip
Push-up

**In this one. We have 3 options:
A) If I could handle strict movements but not in this volume:
We will mix strict and kipping. Starting with strict and switching to kipping.
9-6-3 Strict HSPU, Strict dip, Push-up. and rest of the reps in KP (Set of 21 will be: 21 (9 Strict HSPU + 12 HSPU), 21 (9 Strict dip + 12 KP Dips) 21 Push-ups

B)If I could handle strict movements but not in this volume:
15-12-9 strict reps for time

C) Repeat "JT"

A: Back squat 3x5
B: snatch pull 4x2
C: Knee extensions 3set
D: Seated leg curls 1set

3 rounds:
6 min running
- rest 1 minute
6 min echo bike
- rest 1 minute

For Time:

1 Mile Row
100 Push Ups
1 Mile Run
100 Thrusters 20/15kg
1 Mile Row

TC 40

• Pace the roe in way that will allow you to get right to work on the push-ups that follow. Rowing around or bit slower than your 2k time trial pace is a solid place to be.

• What your actual sets look like on the push-ups matters less than how long your breaks are. Try to never take longer than 5 seconds between sets.

• Pace the run in a way that will allow you to come in and get right to work on the thrusters that follow. This should be about 85% effort. It also might not to be a bad idea to slow down a bit for the last 200m to prepare for the thrusters.

• The final row is the last big push. The legs will feel heavy coming off the trusters so let's see if we can get on the rower and just start moving. From there, aim to pick up speed every 400m to fininsh.

Deadlift 5x6

1) Tempo back squats 5x4x50% 3s down, explosive up

Shoulder press (Tuplaprogressio) 3 x 8-10 @ Start 70-80% Rest 3-5min btw sets

Front squat 4-4-2-2-1-1