Footwork ladder

1. ladder taps (0:22)
2. two foot lateral run (0:54)
3. skiers and reverse skiers (1:18)
4. straddle squat hops (2:18)
5. Ali shuffle (3:00)

6 minutes

3 Rounds for time:
5 x Ring Muscle-up
10 x Squat Clean @ 60/42.5kg
20 x Box Jump Step Down @ 61/51cm

Record time, scaling and other details.

2 Rounds for time:
50 x Calories Rowing
25 x Push Press @ 52.5/35kg (no jerks)
40m x Walking Lunge
10m x Handstand Walk

Record time, scaling and other details.

Takakyykky 3RM.

Etsi takakyykyn 3 toiston maksimisi.

E4MOM, round of "DT":
12 Deadlift,
9 Hang Power Clean,
6 Jerk

BB Bulgarians 4x6/leg (heavier OR better form than last week)

then:
DB Neutral Grip OH Press 4x8 (4 reps strict then 4 push press) *keep core braced

30-45sec mobility

4.5min rounds
25mins

Bench Press 4x6 (heavier than last week)
*spot each other

then:
SA TRX Neutral Grip Row 4x8/side (think torsion control + stable scapula)

Bird Dogs w 3 sec pause 4x4/side

45-60sec mobility (trainers choice)

4.5-5min rounds
25min

40m KB/DB OH Walking,
1-3 Rope Climb,
5-10 Passthrough

1 min work 1 min rest

In partners. Everyone is working and resting at the same time but alternating between the two different exercises at their station. The minute rest after your second round is the transition to the next station

Station 1
AMRAP Push ups
AFAP Curve ( as far as possible )
x2

Station 2
AMRAP Body weight squats (maintaining good form and proper depth)
AFAP Skier
x2

Station 3
AMRAP Neutral grip TRX rows
AFAP Rower
x2

2 minute rest

AMRAP Alternating leg Reverse Lunges
AMRAP Hollow Rocks
x2

AMRAP Abmat Situps
AMRAP Mountain Climbers
x2

40 minutes

B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots (20/12 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups