4-5sets:
15/12cal row
10m OH kb walking lunge @24/16kg´s
10 ttb

rest 3min between sets

Target under2,5-3min, not too fast !! / Scale weight or rep scheme if needed

EMOM x 12

hang squat snatch
6x2 (60-70%)
6x1 (70-75%)

Dip Practice
- Rings
- Bar, both single and dip bars
- Between Boxes
Use bands as needed.

The goal today is to practice and work on quality dips. Exact numbers of reps and sets are not the key today.

Push Jerk
Build to a heavy double in 6 sets working on technique and building weight as you see fit.
Rest 90s - 2:00 between sets (heavier sets rest on the longer end)
- Option: Work on technique

EMOM x 21 MINUTES
MIN 1 - :40 Cal Bike/Row/Ski
MIN 2 - :40 Alt. DB Goblet Lunges
MIN 3 - :40 Strict Handstand Push-Up (can be multiple small sets)

HSPU Options: Pike Push-up, DB Strict Press

3 SETS*
AMRAP x 2 MINUTES
15 DB Curls
15m Gun Walk with Plate
-Rest 1:00 b/t Sets-
*Pick up where you left off

• Daily Video: https://vimeo.com/783028375

5 x 2 MINUTES*; Rest :30
10 Medicine Ball Ground to Overhead
8 Ring Rows
6 Ball Squats**
*Pick up where you left off each work round
**Ball can be held any way.

• Scale and pace for a light workout if you are attending Murph tomorrow!

Tempo Strict Press 31X1
3x8 @ moderate weight all sets

• Tempo: 3 down, 1 pause at shoulder, fast up, 1 pause at lockout

EMOM x 16 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Jog / Machine of your choice
MIN 2 - Burpee Wall Ball
MIN 3 - Rope Climbs / Floor to Stand
MIN 4 - Side Plank or Hollow Hold

• RPE 6

POST WORKOUT SKILL

ON AN 8:00 RUNNING CLOCK...
Practice Ring or Bar Dips*

Options;
Top/Bottom Ring/Bar Hold
Box/Bench Dips
Strict Ring/Bar Dips (Banded Optional)