EMOM x 8-12

1) machine
2) 5 snatch pull + 5 muscle snatch+ 5 power snatch
3) machine
4) 5 snatch grip press + 5 snatch grip push press + 5 snatch balance

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

EMOM until done

20, 30, 40 or 45 Ring muscle-ups

Flow. Do 1 set of ring MU each minute until you’ve accumulated the target number of reps. Choose a target that’s doable in 10 minutes or less.

Movement options.
Ring MU → Bar muscle-ups → Seated ring muscle-ups → Russian dips (choose a variation)

Part 1: Calories .
80 Cal Row •
80 Cal Echo Bike
Switch every 1 minute between machines until both totals are done.

Part 2: Synchro Movements
20 Synchro Deadlifts
10 Synchro Over-Bar Burpees
Change weight
20 Synchro Front Squats
10 Synchro Burpees
Scoring:
• Part 1 Score: Time to complete the calories.
• Part 2 Score: Time to complete the synchro lifts and burpees.

OH squat 3 RM, then max reps @ 80%

Run 800m
50 pull-ups
100 push-ups
150 air squats
Run 800m

TC40min

Handstand hold

Accumulate 2:00-4:00 on your hands*

• Give yourself no more than 10-minutes to accumulate this time

Movement options.
Handstand hold → Freestanding → Facing the wall → Facing away from the wall → Box pike HS position (from the drills above) → Plank hold shoulder taps

Intent. Develop your body awareness, overhead position and control. This will not only translate to HSW but other overhead activities as well.

Focus. Keep your fingers spread out and grip the floor on the handstand hold. Feel the balance through your hands to make corrections to your position with your fingers/heel of the hand. Keep your body tall and your eyes between your hands.

EMOM 10-12 (0:40 work / 0:20 rest)

1) Handstand walk w/ pirouette every 3m (10’)
2) Single-leg squats, alternating

“Super Triple Shot”

In 35 mins
Teams of 2 (YG,IG)
40-30-20-10
DB Power Clean @2x22,5/15kg
Box Jump Overs @60/50cm

40-30-20-10
DB Front Squats @2x22,5/15kg
T2b

40-30-20-10
Wallballs@ 9/6kg
Burpee
no rest between couplets

Remaining time max cal row!

Emom6

1: sit-ups
2: 0:20 hollow hold
3: 0:45 reverse plank