3-4 set, rest as needed:

1) 6-10 Prone Trap Raises
2) 8+8 Single Leg KB Deadlift
3) 15-25 GHD Sit-Up
4) 3-10 Strict C2B

2 rounds for time of :
20 DB Snatch alternate
40m DB Carry right arm
20 DB Snatch alternate
40m DB Carry left arm

AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 Kipping Handstand Push-ups

Back squat
5 sets of 5 reps
- use 80% of 1 RM
- 2 mins rest between sets

Front Squat
5 sets of 3 reps
- 2 mins rest between
- good form

5x 5 Floor Press
between sets :
5 Tempo Ring
3" Up / 2" hold / 3" down / 2" hold

15 mins practice of
HS Hold
Free HS Hold
Shoulder Taps
- make notes of your achievements

7 min AMRAP
12 kb snatches 24/16kg
60 DUs

One Round for Time:
30 Back Squats (225/155 max or 75% 1RM)
then immediately:
1 mile run

1min max wallballs
1min max toes to bars
1min max double unders
1min lepo

-toes to bar skaalaus knee raises
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