EMOM x8
1.) Row
2.) OHS

Rest 2min.

EMOM x8
1.) Air bike
2.) T2B

Rest 2min.

EMOM x8:
1.) Burpee over box
2.) DB-snatch

• you choose reps/weights.
• go by feel.

9/7 cal Row / Air bike
6 Hang Power Cleans (80/50kg)
9/7 cal Row / Air bike
6 Push Jerks (80/50kg)

3 RFT w. a partner:
1k Row
3 x Stairs
100 Double Unders
*One person works at a time - split as desired.
30:00 Cap

Good morning (straight knees - more hamstrings)
3x10r 3-4 reps in the tank
Rest as needed.

Seated KB-Shoulder press
4x8r 2 reps in the tank (2 KBs)
Rest as needed.
Can be performed with one kettlebell if you lack in mobility.

Back Squat 5 RM

As heavy as form allows.

Post five heaviest successful attempts, the rest into comments

Not for time:
10-20 Push ups
10 Box steps (w/ db)

• focus on good technique
• you choose weight

GYMNASTIC STRENGTH

4 rounds: 20sec ON, 40sec OFF

1) Double KB Overhead Hold
2) Hollow Hold
3) Top of Ring Row Hold

RPE 3 to 4

5x3

• Build to a heavy set.
• Set height to just below parallel.
• 1s. full stop at bottom.
• Rest as needed (1-2 minutes) between sets.

2min Work
1min Rest

1. 12/10 cal Row
6 x Rower over Burpee

2. 12 x DB Snatch alt.
12 x WB

3. 10/8 cal Bike
8 x Push Up

4. 10m OH Lunge R w/DB
6 x T2B
10m OH Lunge L w/DB
6 x T2B

5-10min Bike/Row/Airbike

Then 2 rounds with an empty barbell, 5-10 reps each
1) Snatch Pull
2) Muscle Snatch
3) Behind the Neck Push Press
4) Back Squat
5) OHS
6) Snatch Balance
7) Bar over Burpee

Thoracic Flow video and/or Hip Flow video