OTM 6 minute
Push up 5 - 10

Warm-up
800m Run @ easy pace
+
2 Rounds
8 Scapula push-ups
0:30 Hang from bar
8 Scapular pull-ups
8 Handstand shoulder shrugs
+
Build to workout weight for hang squat cleans
* Practice a few sets of HSPUs between sets
+
1-2 Rounds @ workout weight
200m Run
2 Hang squat cleans
4 Handstand push-ups

Hang Power Clean + Shoulder Press

7 x (3+1)

In seven sets find your maximum weight complex.

SO 2:00

A,
Bench Press 1xMax effort at 1x BW
Goal: 10+reps

B,
Chest Supported Single Arm Dumbbell Row 30-30, using heaviest weight per set
Dumbbell Strict Press 8-8-8, using heaviest weight per set

Chest Supported Single Arm Dumbbell Rows- 2x15 L/15 R

C,
Teams of 3 - 5 rounds of:
Partner 1: 20/17 Row Calories
Partner 2: max rep Med Ball Clean + Wall Balls @9/6kg
Partner 3: max rep Rope Climbs

Effort should be close to a minute but no more than 1:20 on the rower.
Log your total reps and include your finish time in your notes.

D,
2 rounds for quality of:
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 15m /R 15m
10 ATYTs, pick load
Band Mount Plank Hold, 20 secs
10 WY Negatives, pick load
Front Raise Hold, pick load, 20 secs

Complete 2-3 rounds.

Front Squat 42.5/30
HR Push Up
200m run after each rnd (2 kierrosta käytävässä)

CONDITIONING
Teams of 3:
7 RFT:
300 Meter Run
21 Deadlifts (225, 155)
21 Bar Facing Burpees
21 Box Jumps w. step down (24, 20)
- Goal: Moderate pace on the run, hard effort on everything else. Even splits and look to keep this under 40 minutes.
Rx+:Heavier Deads + 6 Ring Muscle-ups at the end of each round

EXTRA CREDIT
10 Minutes of "Recovery" - bike, row, Sledpull Powerwalk (light) jog at a conversational pace.

COOLDOWN
Active Straight Leg Raises x 60s each side.

Power snatch 4 reps

Post 5 heaviest successful sets.

Emom 30’
12 x Russian Swing
12 x KB Pulse Sumo Squat
12 x Russian Swing
12 x Snatch
12 x Russian Swing
12 x High Pull
12 x Russian Swing
12 x Bottoms-Up Goblet Thruster
12 x Russian Swing
12 x Sumo Squat Calf Raises

For time:
20 Cal row
20 Front squats 75/55#
20 Box jumps 24/20
18 Cal row
18 Front squats 75/55#
18 Box jumps 24/20
16 Cal row
16 Front squats 75/55#
16 Box jumps 24/20.......
Continues going down 2 reps til you finish all 2 reps

*30 min time cap