(70%/3)3

Floor press 4x2x90%

(70%/5)5

Every minute on the minute for 8 min alternating:

• Odd: 20-30s Kipping (Adv: T2B, Butterfly Pull-up)
• Even: 10-20s L-Sit or L-Hold (Adv: HS Walking)

Push press 3RM; 2 x 3 @ 90%

10min EMOM:

1) 1-5 MU
2) 4+4 DB Snatch AHAFA ( squat snatches if you can)

Rest 5min before next workout

Pause Front Squat 5x4
(3sec in the bottom position!)

• Accumulate 100 Banded Pull-throughs

Partner WOD

For time:
50 Back Squats 60/40kg
40 Pullups
30 Box Jump Overs
50 Front Squats 50/35kg
40 Pullups
30 Box Jumps Overs
50 Overhead Squats 40/30kg
40 Pullups
30 Box Jump Overs

Bent over row
3 x 12r
Bicep curl
3 x 12r
Core work
3 x X amount of reps

Last reps should be hard.
Only good repetitions count.