EMOM x 25

1) ski
2) 1-3 rope climb
3) echo
4) 5 OHS
5) rest

Barbell complex

7 hang power clean
5 front squat
3 stoh

3-4 rounds:

10 DB bench press
15 ring row

4 rounds

3 cleans 100kg/70kg

10 burpees

8 C2B

4 Min Run (Rpe 7)
1:30 Min rest
4 Min amrap (Rpe 4-5)
- 3 Kb Deadlift left arm
- 3 Kb hang clean left arm
- 3 Kb Hang snatch left arm
- 3 Kb Deadlift right arm
- 3 Kb Hang clean right arm
- 3 Kb Hang snatch right arm
1:30 Min rest
4 Min Run
1:30 min rest
4 Min amrap:
- 9 Cal Row
- 15 Wall ball
- 9 T2b
1:30 min rest
4 Min Run

Maastojuoksu
5x850m

AMRAP 10 min (RPE 4)
Front squat 45/65kg
Every time you drop the bar you need to do:

5 bar over burpees + 200m run

Warm Up

2 Rounds
20m Bear Walk
7 Push-Up - Down Dog
10 Scap Pull-ups

Technique

Handstand push-up
* pike push-ups
* box push-ups (knees/ legs on box)
* Handstand Hold
* Kipping HSPU

EMOM 24 (30-40sec work)

1. 1-5 HSPU / option ☝️
2. 5-8 Strict Pull-ups
3. 15-20 Air Squats
4. Rest

Perform 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of deadlift. Rest 20sec between sets.

Wod
For time
50/40 Cal Row
30 Burpee box jump