2 rounds for max reps of

• 2 minutes of shoulder presses, 135 / 95 lb.
• Rest 1 minute
• 2 minutes of front squats, 225 / 145 lb.
• Rest 1 minute
• 2 minutes of deadlifts, 315 / 215 lb.
• Rest 1 minute

3 rounds for quality, not time:
- 20s pronated passive hang
- 20s supinated passive hang
- 90s alternating single arm passive hang
- 60s floor planche lean with external rotation
- 20 reps of all 4 LYTP variations, this week holding fractional plates
- 12 winging pull-ups (forward and back is 1 rep)

Passive hang means relax your shoulders as much as possible and just hang. Pronated means overhand grip, and supinated means underhand grip. If single arm hang is too much for your shoulder and you start spinning out of control, put 1 or 2 fingers of your other hang on the bar to give some extra support. For the floor planche lean, keep your elbows completely straight and carefully lean forward a little bit. If there's too much pressure on your elbows you're leaning forward too much. You can scale further by putting your knees down on the floor. For the LYTP and winging pull-ups focus on controlled movement throughout a full range of motion

AMRAP:
Circuit 15 stations. 1 min per station, max reps:
- Cal row.
- Tire flip.
- GHD sit-ups.
- OH walking lunges (20/10 kgs).
- Farmer walk (64/48 kgs).
- Toes to bar.
- Box jumps (30"/24").
- Rings L-Sit.
- Triceps extensions.
- GT Push ups.
- Wall ball shots (9/6 kgs).
- Wall climb.
- DU.
- Rope climb.
- Hand release burpees.

5 RFT:

Snatch: 10-8-6-4-2
(45/30, 50/35, 60/40, 70/45, 80/52.5)
Wallball x 15

A.
SL Squat to Box
SL Skater Squat
SL Elevated Lateral Lunge
SL Ski Strokes

B.
SL TRX Reverse Lunge
SL Skate boarders
SL inchworm
SL Forward lunge

C.
SL Front Plank
SL Crossback heel kiss
SL Elevated hip thrust
SL box Jump variation

Round 1 9 minutes per station
Round 2 5 minutes per station

Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch

20 minute EMOM

4 Rounds
- Hang snatch pull + Hang snatch

4 Rounds
- Hang snatch + snatch

4 Rounds
- Snatch pull + Snatch

4 Rounds
- 2 Full snatches

4 rounds
- 1 Full snatch

5 sets:

30 second face-up GHD sit up hold

30 second hip extension hold (Sorenson Hold)

10 Landmine Rainbow rotations (10 each side)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
......

35+ 70/52,5kg 40+ 60/42,5kg

4 sets:

10 Romanian Deadlift Holding 2 Dumbbells @2111 Tempo

10 Kang squats. Slow and controlled. https://www.youtube.com/results?search_query=kang+squat