EMOM 12:
MINUTE 1: 15s Hollow Hold (toughest variation possible)
MINUTE 2: 15s Handstand Hold
MINUTE 3: 15 Barbell Rows
MINUTE 4: 20m OH KB Carry each side

2 rounds
10+10 side plank hold with rotation (use light plate or dumbbell)
20-30 SLOW pace mountain climber (try to touch elbow with your knee
rest 2-3 min and repeat

4 sets of:
3 front squat
6 back squat
rest 1:30 between sets
(add from last week or use 65-70% of front squat 1RM)

21 Deadlifts (60/40)
15 Bar over Burpees
9 Push Jerks (60/40)

(Time cap: 10min.)

OHS 5x3

4 Intervals (2 of each)
2min ON/2min OFF
Alt. A and B

A. AMRAP
8 Box Jumps
8 Wall Balls

B. AMRAP
5 Burpee over DB
4/4 DB Hang Clean & Jerk 22,5/15kg

42-30-18
wallball,
21-15-9
T2B
10min time cap

3 rounds of

9 straddle ups
12 superman rocks with stick, legs together
15 hollow rocks with stick, legs together

EMOM 10
3 TNG squat snatches @40-50% 1 RM snatch

For time:

21-15-9

Lateral weighted box step overs (2x50/2x35 lbs)
wallball (20/14lbs)