3 rounds of:
10+10 One-KB front rack Box steps
20 Russian twists
10+10 Plate G2OH from side
20s+20s Side plank
Rest

For Time:
30 Handstand Push-ups
20 Deficit Handstand Push-ups (3.5"/2")
10 Strict Handstand Push-ups

20 Devil's Press @ 50/35lbs
30 Kipping Pull-ups
40 total Renegade Rows
500/400 Meter Row

• Goal: Tough effort, small breaks as needed to keep output high
• Rx+: Start with 10 Ring Muscle-ups

Barbell Bicep 21s: 3 x 21, 7 reps each position. Rest 60s.
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Pendlay row 8 RM (controlled)

Päivä 13

A.1) Power clean + front squat to jerk
4×2+2

B.1) Front squat
3×6 @68%

C.1) Drop jerk
4×3

D.1) Front squat +jerk
6×2+1 @70%(of CJ)

E.1) Push press
3×8 @68% (of push press)

4×
F.1) Good morning× 10
F.2) Dead bugs ×15
F.3) Kettlebell russian twist×10 heavy
Rest 1min

EMOM 20:
1: 12/10cal Row
2: 10(5e) DB STOH 25/17,5kg
3: 1 round of Cindy
4: 20 Abmat Sit-ups

YOGA FLOW FOR QUALITY
10 Cat/Cows
10 Up Dog to Down Dog*
:30/:30 Figure 4 Stretch (option to do half pigeon)
1:00 Rebound Pose
*Option to lift one leg and open the hip while in Down Dog.
(No Measure)

A:
Skill Primer
Dip Muslce Snatch, Power Pos. Power Snatch & Drop Snatch
(5-8 sets x 2+2+2)

B:
Tempo Snatch Deadlift, Power Position Snatch & OHS
(8 sets x 1+2+2 / 55%-65%)

EMOM 10
12-17 cal row
50 DU's