A) WU EMOM 12
1: 5-10m Stretch walk
2: 10/10 Calf raise
10-20 High Single Under
10-20 Crossover single under

B) 10-15MIN DU PRACTICE

Front squat 3 RM, then 3x3 @ 90%

4 sets of 5 Deadlifts
Set 1: @60%
Set 2: @70%
Set 3: @75%
Set 4: @75%

YOGA FLOW FOR QUALITY
10 Cat/Cows
10 Up Dog to Down Dog*
:30/:30 Figure 4 Stretch (option to do half pigeon)
1:00 Rebound Pose
*Option to lift one leg and open the hip while in Down Dog.
(No Measure)

side plank r
side plank l
plank hold
alt. single leg v ups

Clean and jerk
6 x 1 @ 85% of heaviest lift achieved on snakes and ladders last week

Power snatch
10 x 1 @ 83% of max snatch

Back squat
10 @ 70%
8 @ 75%
8 @ 80%
6 @ 85%
AMRAP @ 90% - record reps achieved

Optional accessories
Tri set:
DB pull over - 10 reps
DB bent over row - 10 reps
DB shoulder press - 10 reps
X3

For Time [22 Minute Cap]:
50 Kipping Handstand Push-Ups
50 Toes to Bar
50 Calorie Echo Bike
50 Dumbbell Box Step-Overs (24"/20")
50-ft. Right Arm Dumbbell Overhead Lunge 
50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: 22.5 / 15 kg's

*Performed with 1 dumbbell overhead and 1 dumbbell in the front rack. 

Back: EMOM for 4 rounds
1) Arch hold
2) 10 Ring rows
3) 15 DB Deadlifts
4) Rest

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row, ski or bike
20 thrusters 20/15 kg
30 double unders
20 sit ups
20/15 cal row, ski or bike