2-4 rounds, rest as needed

1) 10-20 GHD Hip Extension
2) 10 DB/KB Bench Press, TEMPO 3010 (3sec down)
3) 10 Prone KB Row
4) 30-60sec Inchworm Hold

5x2min AMRAP, 1min rest

Row 20/15kcal
STOH 70/50kg remaining time

Once again, keep a steady pace. Be consistent!

RPE 4

Handstand/HS walking skills

EMOM 10

work 0:30 rest 0:30

36 min. Easy pace.

2 min: rowing
2 min: running
2 min: barbell complex (use only barbell, no weights) as many rounds as possible but don't rush this is not max out workout

barbell complex
1 hang squat clean
1 push jerk
1 push jerk behind neck
1 overhead squat (narrow grip if you have the mobility)
1 hang squat snatch

1a) Close Grip Bench Press: 1RM. Rest 2:00
- Class does Floor Press
– Grip just inside of shoulder width
– Build to a max in 6-8 sets. Have spotters in place.
– Beginners: 5 x 5, adding. Rest 2:00

1b) Banded Pulldowns: In between sets perform 15 reps.

Metcon:
AMRAP 3
14 T2B
14 hang squat clean 50/35
14 burpee over bar
Rest 3:00
AMRAP 3
7 T2B
7 hang squat clean 60/40
7 burpee over bar

one arm DB push press
5x 6/6 reps
- heavy reps

EMOM 20:
Minute 1: 15m each Arm Bottoms-up KB Carry (light)
Minute 2: 15 USA Swing (24/16kg)
Minute 3: 40 Double Unders
Minute 4: 15 Toes to Bar
Minute 5: 15 Ground to Overhead with a plate (20/15kg)

• Today's piece should be done around 70% effort meaning you're able to go through each station and complete all the listed work with no issues. Today is not supposed to be brutally hard, but should still get your heart-rate up.

Hang Power Cleans: 5 x 3 @50-60%. Rest 90s.

• Work on touch n go reps today.
• Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s. - or hang muscle cleans

Partner WOD 30 min AMRAP

50 T2B or k290
50 alternating partner wall balls over the rig (25 each)
50 box jumps

• one partner either does sit ups or plank while other partner does movement

• you both should complete 25 reps each to equal 50

• you can split reps however you want just get 50 total