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

4-5 rounds:
2 Kipping pull-ups
4 T2B
6 K2E
8 High box jumps 80/60cm
10 Hollow rocks
20 Good mornings (choose weight)

Go unbroken with pull-ups, t2b and k2e.

With partner AMRAP 15 min of:

250/200 m row
24 Air squats
12 DB push press

*You go, I go. Choose a challenging weight for push press.