EMOM 8 min

HS practice (wall, box or freestanding)
4-10 Ring dips (strict or kipping)

For time
1000m Row
100 Push Press @35/25kg

PP light weight, big sets
Timecap: 12mins

Build to a 1RM split jerk from the rack
Percentage examples below
Empty barbell drills
3 @ 70%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 96%
1 @ 102%
Continue to build if you achieve 102%

Build to 1RM front squat
Use percentage examples above

Build to a heavy power snatch
Use percentage examples above

500m Ski Erg
15m Hand Stand Walk
400m Ski Erg
15m HSW
300m Ski Erg
15m HSW
200m Ski Erg
15m HSW
100m Ski Erg
15m HSW

Partner wod
In 9 mins
50 cal row
The AMRAP of :
50 shoulder taps in partner HS Hold (total reps)
50 Wall ball @9/6kg
50 Double under/ each person
Goal : 1+ round in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of :
30 V-up
30 Box jump@60/50cm
30 Db push press @2x22,5/15kg
Goal : 2+ rounds in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of:
10 strict Pull up / rx+ 5 bar mu
10 Devilpress @2x22,5/15kg
10 Dumbell Box step over @60/50cm @2x22,5/15kg
Goal : 3+ rounds in AMRAP

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

AMRAP 33 ( Reps )

33 Box Jumps
33 Sit Ups
33 Calories Any Machine
33 Push Ups
33 Air Squat

Accessory 20 min

10 Dumbbell Z-Press
10 + 10 Banded Hamstring Curls
10 Barbell Biceps Curl
1:00 Plank

Rest as needed.

SNATCH COMPLEX 4/5
EMOMx5
1 snatch pull
1 hang power snatch
1 ohs
same weight in all sets

For time

• 30 bodyweight back squats
• 1,000-m row