5rft:
400m run
15 Push press 52,5/35kg

2 Rounds

10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)

E2M for 12min(3 rounds)
1: Shoulder press x3-5
2: Strict pull ups xMax unbroken
+
7min Amrap
7 OHS 20/15kg
7 Burpees

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

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

tc 25min

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

• 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...

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

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

5-8km light run