Emom 15
1: Clean & Push Jerk 25kg/40kg
2: Bar over burpee
3: Hollow rocks

5 Rounds For Time

20 pull ups
30 push ups
40 sit ups
50 squats

Rest 3min between each round

WHAT TO DO?
-Do a WOD you missed
-Active recovery
-Mobility
-Work on weaknesses (accessory workout)
-Socialize and HAVE fun!

At 18:00 Mobility

1a) RDLs: 4 x 8. Rest 30s.
1b) DB Single Arm Push Press: 4 x 6 ea. Rest 30s.
1c) Russian Twists w. a plate: 4 x 20. Rest 30s.
*Complete all 3 movements in a ”giant set” going from 1a,1b, to 1c until you’ve gone through 4 times.

For time

50 Cal row

40 Burpee

30 Sumo deadlift high pull (kb)

20 Overhead squat 25/40kg

10 Power snatch 25/40kg

Timecap 14min

4-5 set, rest as needed:

1) 10-20 GHD Hip Extension
2) 5-10 Strict Chest to Rings
3) 5 High Box Jump
4) 5-10 Strict (deficit) HSPU

For time
Team of 2
400m KB Carry
100 DU
100 KBS
400m KB Carry

1 team 1 KB 24/16kg

Accumulate:
5:00 of Foam Rolling or Self-Massage Work
+
150 Banded Pushdowns

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 step ups
4 ttp/hkr/k2e/ttb
2 back ext

Metcon/*Rx(15)
amrap 15
5 ttp/hkr/k2e/*ttb
10 step ups /*box jumps 24/20
15 singles/du's

@21:00
4x2-climb or practice
overhead squat

@33:00
goat work(10)

Finisher
1 min bf stretch
1 min hamstring stretch
1 min chest opener
30 v ups w/10 sec v sit after each 10

AMRAP 10

5 Power Cleans (40+/60+ kg)
10 Toes to Bar