AMRAP 30:00 with a partner:
50 Wall balls @20/14
50 Calorie Row
40 Anchored Sit-ups
40 Hollow Rocks
30 Sumo Deadlift High Pull @ 35/25kg
30 Barbell Rows @ 35/25kg
20 Overhead Squats @ 35/25kg
20 Thrusters @ 35/25kg
10 Box Jump Overs @61/51cm
10 Burpee Box Jumps @61/51cm
*One person works at a time. Split as desired.

Rx+ Option: 10 Ring Muscle-ups in place of 10 Box Jump Overs

20min Bar MU/ Kipping C2B/ Kipping PU

.

4 ROUNDS:

2-5 Srict C2B

2-5 Strict dip (over a bar)

Rest as needed between the movements (30-60s)

5 Rounds:

1 Min Row

1 Min Burbees

1 Min Run

1 Min Box Jumps/steps overs

1 Min DU/ SU

1 Min Rest

.

10s between the movements

Power Snatch + Squat Snatch. Drop and Go.

Every 60-90sec x9

1-3@RPE 3+
4-6@RPE 4
7-9@RPE 4+

3 rounds:
20-40 DU
10m+10m Single Arm DB Overhead Walk
5+5 Single Arm DB Hang Squat Clean
7+7 Single Arm Ring Row

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5+5+5 Wall Squat video + Handstand Shoulder Opener video

B.
Power clean:
5x3
@70-85%
Rest 2-3min.

EMOM 9
1. One Arm Push Press DB/KB
2. One Arm Ring Row
3. Rest

Overhead squat

3-3-2-1

A.
90s. Row / Air bike

2 rds:
9 Air squat
7 Ring row
5 Push up

45s. Row/Air bike

2 rds:
5-8 Deadlift
5-8 Hang Muscle clean
5-8 Front squat
5-8 Press

Mobility:
- Lunge complex
- Shoulder pump
- Front rack
- Couch stretch
- Pigeon stretch

B.
Back squat:
4x6
@76%
Rest 2min.

3 rounds:
20-30 DU
5 Reverse Burpee
10m Walking Lunge
10m Bear Crawl

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Banded Standing Hip Flow video + Shoulder Stretch on a box video