EMOM x 20:00
Minute 1: 40s Max Single Arm OHS Left @24/16kg
Minute 2: 40s Max Supinated Barbell Rows @60/42.5kg
Minute 3: 40s Max Single Arm OHS Right @24/16kg
Minute 4: 40s Max SDHP @24/16kg
Minute 5: 60s of Single Unders (recovery) or 60s Bike or walk

• Goal: Quality movement, consistent reps through all rounds.

Superset!
4 rounds

A1) Strict Chin-Up x 5-8 3s down. Rest 60s.
- Options: Side to Side Chin-Up, normal, partner/self assisted.

A2) Single Arm DB Floor Press x 6-8 each. Rest 60s.
- neutral grip

Wod
12 rounds for time
2 Push jerk 52,5/35
4 hang power clean
6 bar over burpee

You go, I go

Find your 5RM T&G Power Snatches

3-5 Reps Ring or Bar MU

Scaling
Strict pull up 5-8 + 5-8 push ups

Every 6:00 x 5 sets:
500 Meter Row/ 500m Ski/ 25-20 Cal AB
30 Air Squats
20 Sit-ups

*Score = slowest split

8x Every 90s.:
2 Power cleans
@ Find a heavy set.

Wod
3 Rounds
30s work/ 30s rest
Row
6 DB/KB push press + ME Oh walk
Chinese plank
Long lever plank

Build to a Heavy Set of 5

5rds
400m Run
30 x Box Jump
30 x WB