For quality 16

10+10 Cossack
10 Face pull
10 Tricep press with rubber band (Heavy)
30 Sec. hollow hold from bar
16 Shoulder taps nose to wall

Shoulder Press 1RM

1) SNatch + hang snatch
3x(2+2)x60%, 3x(2+2)x70%
2) Dragon flag 3x3

"KarAnnie"

50 Wall Ball Shots (20/14)
50 Double Unders
50 Sit-Ups

40 Wall Ball Shots (20/14)
40 Double Unders
40 Sit-Ups

30 Wall Ball Shots (20/14)
30 Double Unders
30 Sit-Ups

20 Wall Ball Shots (20/14)
20 Double Unders
20 Sit-Ups

10 Wall Ball Shots (20/14)
10 Double Unders
10 Sit-Ups

25 Minute Timecap

20 Mins (YGIG)
500m Row (2km pace - 3 secs) E.G 1:45 - 3 is 1:42

Active rest 1 Min plank

4 rounds, start new round every 4th minute

20/15 Cal. On a machine
+
20 Wall Balls / 20 Box Jump Overs (every other rounds WB and every other BxJO)

EMOM 6
1. One Arm Push Press DB/KB
2. One Arm Ring Row

Squat Snatch
4x4x75%
Lift Every 3min

3rds
Side Step Up x 15
rest 45s
Single leg romanian DL x 15 w/KB

3rds
Box Push Up x 15
rest 45s
DB Bent Over Row x 15/side
rest 45s