AMRAP 30

YGIG/Round

15 m Walking lunge farmers (2 x 22,5/15 kg)
10 Box Jumps
8 Chest to bar pull-ups
6 Burpees

10MIN EMOM
3 Deadlift

Goal is to hit 5 heavy singles 90% +

Build up to a heavy set of 3 reps in 20 min

Skill Practice:

-Kick Up 2 HS against wall
-Balance w/ a pair
-Arch to hollow facing wall
-One leg on box and weight shifting
-Shoulder tapping
-Walk against wall
-Free Walk
-Headstand - HS Walk - Headstand

EMOM 15

1) 14 Alt. Bear DB Rows
2) 6+6 Bear Band Pulldowns
3) 10 Hollow 2 V-Up
4) 30s KB Side Bend (L) / 30s KB Side Bend (R)
5) 1min REST

Activation:
-Lats

Practice:
-Ring MU transition
-Jumping Ring MU
-Negative Ring MU

EMOM 12
3 Power clean
3 Push jerk

@ 60/40kg

Etukyykky 6X3

3 Rounds for time
30 Cross-overs
10 Toes to bars
5 Thrusters 70/50 kg

7 min Timecap