*pigeon stretch
*hamstring stretch of your choice + foamrolling

Shoulder mobility

4 Rounds of:
25m Single Arm Farmer Carry (each)
20 Banded Pull-throughs

EMOM 20

On the same minute

L1:
6 Wall ball shots
6 Burpees

L2:
7 Wall Ball shots
7 Burpees

-you should have 15-20 sec rest every round.

10 x 1 @ 85% focus on technique

EMOMx7
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)

bk squat(15)
wk 11
5@75%
3@85%
1/max reps@95%

Metcon/*Rx(17)
25 wallballs 16/12-*20/14
200m mb run
25 wallballs 16/12-*20/14
400m run
25 wallballs 16/12-*20/14
200m mb run

Finisher
2 min quad stretch
2 min sh distraction
:30 sec side plank
:30 sec front plank
:30 sec side plank

5 RFT:
10 Goblet Squats (24/16kg)
10 Toes to Bar
10 Box Jumps w. step down (61/51cm)
10 Wallballs (20/14)

-15:00 Cap
- Goal is unbroken sets of each movement for all 5 rounds, so scale with that in mind.

4 rounds, rest as needed:

1) 4 Bench Press, AHAFA
2) 4 Weighted Pull-Up
3) 10+10 Bulgarian Split Squat

Scale if needed

Snatch Drills, 1-2 rounds to warm you up.

---

3x5 Good morning into Snatch Balance, AHAFA

Rest as needed, scale if needed