EMOM x6:
1.) Row/Air bike (45s.)
2.) 6-8 Ring row + 8-12 Air squat
3.) Walk out + Push up (45s.)

2 rds:
6-8 Wallball
6-8 Active shoulders
6-8 OHS
6-8 Kipping swings

Mobility:
- Lunge complex: 2x 60s.
- Thoracic/Chest (w/ ball+barbell): 45-60s.
- Shoulder pump: 2x 30s.

OHS:
6-8 x ~ 35%
4-6 x ~ 45%
2-4 x ~ 55%

5min Row/Airbike/bike
Then 3 rounds:

5 Double KB Push Press
5 Double KB Push Jerk
5 KB Front Squat
10 Double KBS (eye level)
5 Burpee over KB (lateral)
10 Kipping Swing video

---

Handstand Shoulder Opener video

AMRAP 12
2 Rope Climbs
12 pistols
16 Toes to Bar

Goal: 3+ rounds

CONDITIONING

12min AMRAP:

5 D-Ball/Sandbag over Yoke/Barbell/Band (chest height)
10 Double DB Thruster @22,5/15kg
15 TTB

Overall RPE 4

Tailoring Options

D-Ball/Sandbag over obstacle→ Heavy Hang Power Clean
Double DB Thruster→ Decrease loading
TTB→ High Knees

4 Rounds of:
5 Power cleans @100/70 or 85-90%
10 HSPU
40 DU

Rest 5min

3 Rounds of:
200m Run
10 OHS @43/30kg
20 Push-ups

Amrap 15min
15 x Syncro T2B/30 Syncro Sit Ups
15 x Syncro Push Press 50/35
9 x Syncro Bar facin Burpee

A.) Skin the cat practise 15 min

B.) 3 rds for quality
15-20 sec Ring support hold
rest 30 sec
15-20 sec bottom of the ring dip hold
rest 30 sec
dragonflag 5-7 reps
rest 1 min

EMOM 10 mins
odd: push press x 3 heavy triple @ 80-85%
- same weight across all sets
even: pistol squat 6/side (alt)

With a partner
3rds
1 min handstand hold. Try to stand the hole time. If hpur partner stops you stop
20 m handstand Wheelbarrow walk
20 alternate burpees

For Time
3-9-15-21-15-9-3
Deadlifts @80/50kg
Box Jumps @60/50cm
TC: 10'