EMOM x 9-12

1) machine
2) 5 kb deadlift + 5 Kbs + 5 goblet squat
3) 5-10 push + remaining time plank hold

10 box jumps
3 bar muscle-ups

scaled WOD
AMRAP 7:
10 box jumps
3 jumping bar muscle-ups

3-4 rounds with an empty barbell:
9 Deadlift
7 Front Squat
5 Press
3 Thruster
20 Lateral Jump over Bar

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15 Banded Good Morning video + Banded Shoulder Flow video

Optional Accessory
GYMNASTIC STRENGTH

2-4 rounds, rest as needed between

10 Plate Sit-Up + 10 Hollow Rock

RPE 3 to 4

CONDITIONING

42-30-18 DB Snatch @22,5/15kg
21-15-9 Cal Ski Erg (or row)

RPE 4 to 5

Target: unbroken DB Snatches, alternate DB below eye level in the air.

CONDITIONING (1/3)

3 rounds: 90sec ON, 30sec OFF (24min total, A+B+C+D is one round)

A: Row 60sec + remaining time Wallball
B: Row 60sec + remaining time SDHP @35/25kg
C: Row 60sec + remaining time Box Jump 60/50cm
D: Row 60sec + remaining time Push Press

RPE 3 to 4, not all out

There is no rest between rounds.

Target: steady pace, all sets within same rep margin

3-4 set, rest as needed

1) Banded Core Hold
2) Core movement of your choice

Optional Accessory:

1 Power Snatch @80-85% every 30sec for 5min.

Rowing intervals, 6 rounds (36min workout)

5min ON, 1min easy pace.

RPE 3 (under anaerobic threshold)

Don´t get off the rower during easy pace.

Gymnastic Strength

5 rounds, 20sec ON, 40sec OFF

1) Ring Support
2) Chin Over Bar
3) Inchworm Hold
5) L-Hang

RPE 4-5

Scale if needed (time, movements).