Shoulder press 5-5-5-5-5
*Build up in weight for each set. Aim for a new 5rm on the last set.

3x 2+2+2 @70-75%

Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(28)
WRK 12:00 REST 4:00 WRK 12:00
8 seated dumbbell strict press (2 sec hold/2 sec down)
16 body builders
8 dumbbell hang clean
16 cal row or 200m run
8 body saw(see video demo for body aw(

Finisher
50 round the world
1:00 samson stretch

• 2min.: Row/Bike/Run

• 1 rnd:
  45s. Spider lunge w/ twist
  45s. Up/down dog
  45s. Side squat

• 1min. Row/Bike/Run

• 1 rnd:
  10 Deadlift
  10 Muscle clean + Press
  10 Front squat

• 2 rds:
  4-6 Power clean
  6-8 HSPU
  10-20 DU's

• Mobility...

SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then
one round of
10-15 scap pull ups
10-15 kip to swings
5-10 push up to downdog
:30 tricep strech R/L

TGU 3-3-3, Build up in weight
+
For time:
21-15-9
DB push press
Pull ups
200m run

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

tc 25min

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toes to Bar 7 reps

• 2min. Row/Bike/Run

• 1 rnd:
  6 Spider lunge w/ twist
  6 Up&down dog
  6 Side squat
  45s. Shoulder rotations w/ stick

• 2 rds:
  30s.
  6-8 DB snatch
  6-8/hand Push press w/ db
  6-8 Ring row

• Mobility...

3 Rounds For Quality
1:00 On / 1:00 Off
V-ups
Plank Hold
KB Russian Twists
Hollow Hold
Heel Touches