EMOM 12:00
MINUTE 1: 20s Hollow Hold
MINUTE 2: 20s Handstand Hold/Walk
MINUTE 3: 10-15 Inverted Rows with 1sec pause, pronated grip.
MINUTE 4: 15m Bottoms-up KB Carry each side

How did it go?

Alternate for 4 rounds:

1) 5-4-3-2 Press
2) 5-4-3-2 Weighted Pull-Up

RPE 4, First set is 5 and 5, next set 4 and 4...

Rest 1-2min between sets.

Find heavy 1 Clean & jerk in 20min.

Optional Accessory

GYMNASTIC CONDITIONING

3-4 rounds, rest as needed:

1) 1-2 Skin the Cat
2) 5+5 KB Windmill
3) 10-25 GHD Sit-Up

Pull up/C2B/Muscle up:
3x Max reps
Rest 90s. btw sets.

3 Rounds of:
15 Overhead Squats 50/35kg
10 Pullups
+
3 Rounds of:
7 Power Snatches 50/35kg
30 Lateral Jump over bar

Teams of 3.

50/40 cal Row
75 Deadlift

50/40 cal Row
75 Hang power clean

50/40 cal Row
75 Front squat

50/40 cal Row
75 Push jerk

(Rx: 60/40)

Time cap: 30min.

EMOM 30:00
Minute 1: 45s Farmer Carry @32/24kg
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike / Ski Erg / Row / Shuttle Run
Minute 4: 45s Alt. Step-ups with DBs @61/51cm and @ 35/25s
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills

30 Minutes on the clock:
400m Run / 1+½ x Stairs
400m Row / Ski / Assault Bike Cals x 20/15
60s Light Front Rack Carry
60s Light Farmer Carry