OH squat 4 RM, then max Front squats @ same weights

E2MOM for 2 rounds:
1) 20 AMSU + max Hollow hold
2) 15 Ab-wheels + max Plank hold
3) 10 T2B + max L-hold
4) Rest

A) Row and push
EMOM for 3 rounds
1. 20-15-10 DB Gorilla row
2. 10-20 push ups
3. 20-15-10 DB Box step ups
4. 10-20 anchored sit-ups
5. REST
Add more weight for gorilla row and box step up each round!
Maybe Start with 8/12,5 kg

B) a little sweat
YGIG
50 x wallballs 6/9 kg
50 x KB swings OH 16/24 kg
50 x abmat sit ups
50 x KB high pulls 16/24 kg
50 x plate GTOH 10/15 kg
50 x OH lunges 10/15 kg
50 x cal row
Put 10-20 syncro burpees somewhere
Time cap: 20 min

5x3 leukoja

1 ¼ Back squat 4x4 reps

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 5 Slow Eccentric Calf Raises w/:01 Pause in Bottom*
MIN 2 - 12 Alt. Bird Dogs**
MIN 3 - 5 Slow Up-Dog to Down Dog

*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.

Pause Bench press 8-6-4-4 reps

Endurance

2x20min AMRAP in Pairs

A) 20min AMRAP

• 500m Ski/Row
• 40m Burpee Broad Jump
• 100m Farmers Carry
• 40 WB

-Rest 4min Between-

B) 20min AMRAP

• 500m Row/Ski
• 60 Weighted Lunges (Stationary)
• 30 1-arm Devils press
• 60 V-Up

*Split reps as wanted

3 rounds

10-15 rower hamstrings
60s wall sit hold

*Rest as needed