Deadlift 4 x 8 reps

EMOM x 32

1) row
2) DU
3) echo
4) rest

Warm Up
Banded Hip Activation + Band Pulls
then
1:00 easy - > :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast

Power Clean + Push Jerk Technique training/ barbell prep for 7-10 mins

Strenght

Power clean + Push Jerks 7-8 sets of 2+2 reps (20 min cap)
rest 1-1.5 min bwn sets

Intervals
5x per person, 3 person rotation
45-50s easy + 10-15 s sprint

Accessory Work/omatoimi
3 sets
50m double kb front rack walk or sandbag carrying on bear hug
10-15 strict knee raises
rest 1-2 min

E2MOM x 4

1) 3-5 weighted pull up
2) 4 strict press

4 rounds for time;
10/7 Cal Bike/Row/Ski
15 DB/KB Push-ups
90 Meter DB/KB Farmer Carry
Rest 60s
Timecap: 15 mins
UB carry is the goal!

Extra:
Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.

Find heviest 3 RM

Partner wod ( You GO, I GO )
2 sets of
5 mins of :
Max cal row
1 min rest
5 mins of:
Max rep wall ball@9/6kg
1 mins rest
5 mins of:
Max rep Dumbell Hang Snatch @22,5/15kg
Log your reps and the Goal is to achieve the same or more reps in the second set!

Mobility

Warm Up
3 sets
1:00 cardio machine
3 inch worm with push up
3+3 squat strech
6 goblet squats
6 kb goblet hold press
6 kb swings
6 squat jumps
:30 Plank Hold

Partner Metcon
4 sets
25-30 Wall ball
25-30 KB Swings
25-30 Box Jump, step down
24/30 calories of Cardio Machine
rest 1 min bwn sets, you go I go!

Midbody
3 sets
8-10 Reverse Crunch
16-20 ALt Leg V-ups
8-10 Side Plank Hip touches R/L
rest as needed

Back: 4 rounds of:
15 KB swings
10 MB slams
15 SDLHP
10 MB over shoulders
Rest