10 min EMOM
1)15 cal rowe
2) 12 burpees

4 Rounds of 30s work/30s rest:
1a) Side Plank (15s each)
1b) Banded Pull-aparts x Max Reps

8 Backsquat
16 kb snatch
x 3

8 OHS
16 kb swing
x 3

8 Deadlift
16 pistol squat
x 3

Result: quality!

E2MOM for 6 Rounds
6-8 Kipping leg raises
4 TGU w. KB/DB

1)
25 minutes for the following complex
Snatch + Hang snatch + Two ohs
2)
15 minutes for a heavyish ohs triple

Every 2:00 x 6 Rounds:
250 Meter Row
Max Kipping Handstand Push-ups Until the 1:20 Mark

5*
10* Thrusther
200m Run
1' rest

Rx40/30kg
Sc30/20kg

TC 17'

Work up to a heavy
2 Power Snatch + 3 Overhead Squat

Push Press into Split Jerk

5 reps, 4-5 sets. Rest as needed

RPE 3-4

5 rounds: E3MOM: 20m Prowler Push (heavy load)

RPE 4-5

During rest 10 Strict Pull-Ups + 10 Push-Up