For time:
89 x push ups
37 x Front squat (30 kg/15 kg)
37 x Shoulder to Overhead (30/15 kg)
37 x OHS (30 kg/15 kg)
37 x Hang snatch (30 kg /15 kg)

When barbell touch the floor PENALTY is 19 bar over burpee.

Time cap 30 min

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
-Rest as Needed b/t Sets-

On The minute x 30 - 40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : Seated Legless Rope Climbs
Minute 3 : Echo Bike Calories
Minute 4 : Strict Deficit HSPU ( 2 - 5 Reps )
Minute 5 : Rest

EMOM for 4 rounds:
1. Feet anchored situps
2. Dragon flags
3. (Weighted) Plank hold
4. Rest

DB Split Squat 2 x 8-10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Midline

5x15 GHD Sit Up
Rest 2 mins between sets

1 x 3 (65%)
1 x 4 (75%)
3 x 4 (85%)
1 x 5 (85%)

Percentage from 1RM

3 rounds
1 min : air bike, increase pace each time a bit
10 dynamic squat strech / 10 wb goblet squat / 10 wb shots
10 db snatches @ starting light weight and building to wod start weight
5+5 squat strech
:20 single arm db oh hold
1+1 db tgu

Low hang clean & hang clean complex

5 sets @ 85% of heaviest lift achieved last week

Front squat 1 & 1/4
5 x 2 @ 85% of max front squats

Find a heavy 3 clean grip deadlift
Start @ 90% of max clean then build the weight over 5 sets

Optional accessories
12 Barbell RDL’S
10 Back rack lunges
8 banded hamstring curl (es)
Repeat 3 times