3-5 Rounds for quality;
3 wall climbs
10 Dips
3 skin the cats
15 hollow rocks
10 V sit ups

AMRAP 11:00
1 Rope Climb
10 Toes to Bar
15 Power Snatch (35/25kg)

Rx+ : Legless RC (42.5/30kg)

Dynamic floor press
12 x 3 @ 40%
30s Recovery

10 Power clean (60/40)
10 T2B

(Time cap: 7min)

Overhead squat as narrow as possible

5x3@moderate

EMOM 30:
Minute 1: 10 Burpees
Minute 2: 45s Row for meters
Minute 3: 45s Bike/Ski for calories
Minute 4: 45s Handstand Walk or 20s Handstand Hold
Minute 5: 45s Max Double Unders

• The intent today is slow-sustained work. These pieces are all about consistency/breathing/pacing. These type of pieces lend themselves to improving aerobic capacity that correlates with sustaining work-output during longer efforts. The heart-rate should be elevated for the entire 30 minutes comparable to a 5k run at steady pace.

5 Rounds of:
50m Sled. *Mix of weights and styles

• During rest period perform 15 Russian Swings and 15 Goblet Squats with technique focus.

(80%/5)5

15min to work up to a heavy
3-postion Clean + Jerk (Floor/Hang/Hi-Hang)

HSPU/Kipping HSPU technik

5rds
Max reps kipping HSPU
Send off 2:30