EMOM x 12 MINUTES
MIN 1 - 2-3 Deficit Strict Handstand Push-Ups/5-6 Strcit HSPU
MIN 2 - :25/:25 Single Arm Plank Hold
MIN 3 - :50 Shuttle Run or Easy DU Practice

SCALING :
MIN 1 - 3-5 Negative HSPU/ Deficit Pike Push-Ups / Pike Push-Ups / Regular Push-Ups

Warm Up
2 rounds
2 min row or air bike
10+10 half kneeling press

10+10 single leg rdl
1:00 Plank Hold

Strenght
Back Squat 4x6 reps @62-71 and 2x76%
rest 2-3 min
Front Squat 3x5 reps @60-65-70%
rest 2-3 min

Metcon
3x interval
1st) 20/16 cal row + 10-15 pull ups/ring row + 8-10 power snatch @25/35kg

2nd) 16/12 cal row + 10-15 pull ups/ring row + 8-10 power snatch @25/35kg

3rd) 12/10 cal row + 10-15 pull ups/ring row + 8-10 power snatch @25/35kg

Alt time full round with partner. If no rower free then air bike and same calories.

21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs

Scaled WOD
For time:
18-15-12-9-6-3:
Hanging knee raises/sit ups
Box step-ups

1@rise to the day's maximum

1@rise to the day's maximum

3 rounds

3min AMRAP
15/12 cal row
12 one arm DB hang c&j 22.5/15
1min REST

3min AMRAP
12 DB snatch 22.5/15
8 weighted box step overs 22.5/15
1min REST

5 x 3 @90%
*Every 2 min

7 Min Emom
3 Power Clean @5/10rpe
2 Power Clean @6/10 rpe
1 Power Clean @7/10 rpe
rest
3 Power Clean @6/10 rpe
2 Power Clean @7/10 rpe
1 Power Clean @8/10 rpe

1@rise to the day's maximum

Stric HSPU 4x2