1A) Hand stand 5x36s
1B) shrimp squat 5x12 alternating

For time

• 400-meter run
• 50 dumbbell bench presses
• 400-meter run
• 50 ring push-ups
• 400-meter run
• 50 hand-release push-ups
• 400-meter run

6x90sec on/90sec off
A) 15/12cal ergo of your choice
Max reps HR push ups (hand release)

B) 15/12cal ergo of your choice
Max reps toes to Bar/hanging Leg raise/V-up/Sit-up

OTM10
Odd) 6-10 HSPU
Even) 6-10 Pull up/Ring row

Tabata for 8 rounds *work 0:20, rest 0:10

Abmat sit-ups

For time: 2 rounds of “Rowing Badger”
30 Squat Cleans (95/65 lb)
30 Pull-Ups
600m Row

Banded deadlift 3x12 reps

A)
DB snatch 10-8-6-4-2/hand
Between:
- 6 T2B/12 v up
- 6+6 weighted backward lunge

B
4 rounds ygig: full round
- 10/15 cal row
- 10 sit up

4 rounds ygig: movement
- 8 DB OH press
- 10 KB swing

4 rounds ygig: full round
- 6 DB devils press
- 10 wallballs

4 rounds ygig: movement
- 4 burpee
- 10 air squat

21-15-9 reps for time:
Thrusters
Bar over burbees

A,
Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball @9/6kg

Time cap: 20 min.

C,
3 rounds for quality of:
20 Band Pull Aparts
5 L/5 R Landmine Rotations, pick load
10 L/10 R Kneeling Single Arm Landmine Press, pick load
8 Pause Reverse Hypers, pick load

Pause Reverse Hypers- hold 3 secs at the top each rep