1) HAng celan 5x3x70%
2) tall clean 3x3x40%
3) weighted dip 4x10x20%

Back squat 6x6

Front Squat 7x2
rest 4min

5 Min Run (Rpe 7)
2 Min rest
5 Min amrap (Rpe 4-5)
- 12 Box step up
- 9 Kb swing left arm
- 6 Kb clean left arm
- 3 Kb Stoh left arm
- 9 Kb swing right arm
- 6 Kb clean right arm
- 3 Kb Stoh right arm
2 Min rest
5 Min Run
2 min rest
5 Min amrap:
- 10 Cal Row
- 10 Burpee
- 10 V-ups
2 min rest
5 Min Run

EMOM x 16:00

Minute 1: 15 Overhead Tricep Extension with Plate
Minute 2: 15 Ring Rows
Minute 3: 15 Hollow Rocks
Minute 4: 15 DB Push Press

– Goal: Hard effort
– 15 UB reps for all movements with :30 recovery each minute

Floor Press
6 x 3 @ 75%ish of heavy 3 from two weeks ago, every 60s.

– 2 sets close grip + 2 sets medium grip + 2 sets wider than medium grip.

2 rounds
1:30 machine
10+10m banded side steps
10+10m banded monster walk
10-15 banded air squats
10m inch worm
10 kip to swing
5 muscle snatch with barbell
5 OHS with barbell
5 hang squat cleans with barbell

5x
1 Snatch high pull (pause @hip) +
1 Snatch high pull +
1 Power snatch to Ohs
(2s pause at catch)

2-3 min light cardio
Couch Stretch 2:00 R/L
box/bench ankle stretch 2:00 R/L 

Press
6x3 v1->v0