For time:
Run 400 Meters / 2 x Stairs / 500m Row
21 Power Snatch @52.5/35kg
Run 800 Meters / 4 x Stairs / 1000m Row
15 Power Snatch @60/42.5kg
Run 1600 Meters / 6 x Stairs / 2000m Row
9 Power Snatch @70/47.5kg

• 30:00 Time Cap

1. 3-7 strict HSPU each Min
2. 5-8 strict pull up.

E4MOM 9

A) 4 N2W + 6 Scapula pull ups + 10 Hands up + 20 Face pulls

B) 10 m crab walk + 10 m inch worm + 10 m forward buck + 10 backward buck + 10 m frog jump

C) 350/300m Row + 20 DB box step ups + 4 TGU Heavy

6-10 sets:
1:15 min AMRAP
6-10 DB Thruster (right)
6-10 DB Thruster (left)
Max reps of pull ups or ring rows
rest 45 sec so its every 2 min new round

3 Rounds of:
400m Run
21 Toes-to-bar
15 Bar Facing Burpees
9 Front Squats 60/40kg

Handstand

-Hollow holds 3 x 20 sec
-Handstand holds back against against the wall 3 x 10 sec
-Handstand holds facing the wall, 3 x 10 sec
-Free handstand / with partner spotting from waist or hips

Handstand walk

-Weight shitfts back against the wall 3 x 6-10 reps
-Face palms 3 x 6-10 reps
-Walking towards the wall

Choose 2-3 lowerbody mobility drills and spend 10-15 mins with them.
OH position / Front rack position / lacrosse ball to trapezius
Choose 2-3 upperbody mobility drills and spend 10-15 mins with them.
quads/hip flexors, hamstrings/calfs and glutes.

STRENGTH

Deadlift 6x4, RPE 4

Rest as needed between sets.

CONDITIONING

15min EMOM:

1) Row/bike/airbike 10-20cal
2) 3-5 Man Makers
3) 5-10 TTB + 5-10 Box Jump

RPE 3, nice little sweat, nothing too hard to start this cycle.

EMOM 16

1 minute : 10 x 8 m sprint
2 minute : 10 push ups + 10 KB Swing 32/24kg

Sprint results is slowest time