5 rounds for time
10 burpees
20 wallballs
30 split jumps

20 min OTM High Hang Squat Snatch + Hang Squat Snatch
Record max weight used.

AMRAP 18 minutes:

15 Box jumps
12 Push press 50/35kg
9 Toes to bar

Do step downs on box jumps if you care about your achilles tendon.

Repeated Ring Row
5 x 30s. sets (AMRAP)
2min Recovery
Scale as needed.

Inchworm to plank walk out x 10
body saw from forearms x 15
SL Glute bridge x 20 [total]
hollow rocks x 25

8 minute AMRAP
10 minutes

Yes we know you swung and squatted yesterday. Yes you're squatting today.

4x 10 BB Back Squat
4x 10 scaption
4x 2/ direction upper body segmental roll

4x 2/ direction lower body segmental roll

4 minute sets

Conventional or Sumo touch-and-go Deadlift 4x10
DB Push Press 4x10
Palms up Diagonal Band Pull Aparts 4x20

3:30 minute sets
18 minutes

10 min amrap ascending ladder:

2-2-2, 4-4-4, 6-6-6 and so one..
Bar over burbees
Front rack lunges (not walking)
T2B

TRX Jump lunge x 10 per
TRX Torsion control x 20 per
TRX Push up x 30
TRX Mountain climber x 40 per
TRX Row x 50
TRX Jump Squat x 60

then as available:
0.08 on the curve or 200m on the skier
and 100 jumping jacks

12 minute cap
16 minutes

Front Squat EMOM
8-7-6-5-4-3-2-1
Add weight each minute
*Hybrid workout