15-minute EMOM (0:40/0:20)

1) Bar muscle-ups
2) Handstand walks,7.62m
3) Single-leg squats, alternating

Intent. Accumulate as many EXCELLENT repetitions of each movement as you can. Ideally keep the muscle-ups to a single set but break to a few smaller sets as needed. On HSW, you can choose to focus on either speed (of each walk) or just consistency. For the single-leg squats, aim for a steady pace (just keeping moving for the full 40-sec).

3 Rounds @ 2 RIR

8-12/side Single-leg hip thrusts
8-12/side KB sidebends
0:30-1:00 Sorenson hold

RestDay!

3×10 reps @moderate load

Go every 1:30

Warm Up
3 min air bike or rowing
then 3x
20 air squats
20 alt leg v.ups
10 db snatch @light to moderate weight

Strenght
Deadlifts 10-8-6 and 2x5 reps @50-58-65-2x73%
rest 1.5-2.5min

Metcon
30 min Emom
1) Run or bike erg x 45 sec @moderate pace
2) Wall ball shots x 12-16 reps
3) Run or bike erg x 45 sec @moderate pace
4) DB Snatches x 12-16 reps
5) rest minute

Accessory Work
3x8/8 stiff legged barbell deadlift
3x3/3 kb tgu
rest as needed

20s on - 20s off for 6 rounds:
a) negative skin the cat / assisted ring support holds (10s top, 10s bottom)
b) shin shrimp squat / curtsy lunge / step back lunge
c) tempo horizontal row (0+3+3)
d) wall support hs hold / feet on box hs hold or plate step ups
e) diagonal skater jumps (pause at receiving position)
f) rest

EMOM x8

8-10 burpee over bar

20-40-50-55-60 kg

Enkat

5-5-5-5-5

Go every 2:30