A. 12 minute EMOM of Clean Grip Deadlifts, Low Hang Clean Pulls, and Hang Cleans

1 Clean Grip Deadlift
1 Low Hang Clean Pull
Hang Clean

(Hang Clean is Paused for 3s in catch)

B. Pause Overhead Squat 5 x 3

3 Pause Overhead Squat
3 Pause Overhead Squat
3 Pause Overhead Squat
3 Pause Overhead Squat
3 Pause Overhead Squat

3s Pause at the bottom

A. Amrap‘30 in teams of 3

1 Rope climb each (Partner B+C hold 2x KB in FR)
10 Sync. Double KB STOH (24/16 kg)
1 Rope climb each (Partner B+C hold 2x KB in FR)
1200 m row (Split)
1 Rope climb each (Partner B+C hold 2x KB in FR)
10 Sync Double KB squat Cleans

A. Box Squat 4 x 5

5 Box Squat
5 Box Squat
5 Box Squat
5 Box Squat

B1. Dumbbell Flat Bench Press 3 x 6-12

6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press
6-12 Dumbbell Flat Bench Press

controlled eccentric

B2. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

C. Accessories

3 sets of:
ME seated banded leg curls (1sec. hold - shoot for 15-25 reps)
16-24 walking lunges
10-15 bent over Trap-3-raises
10-15 Face Pulls (1sec. hold)
30sec. band pull apart hold

A. Skill

Work on Pistol progressions for 10-15 min

After each progression do 20-50s handstand hold

B. Wod (Pull Focus)

In teams of 2
For time
200 Horizontal Bar rows*

*One works one rests / Every time you switch both have to do 3 burpees

TC 12 min

(Max sets of 15)

A. Explosive Training

4 sets of:
5 Cleans pulls @~80+% of 1RM Clean
into
3 Squat Jumps (hands at hips)
rest ~60sec.

B. Loaded Carries

5 sets of:

30m heavy bearhug carry (slamball/sandbag)
- conga line style in teams of 4-5 -

C. MetCon

8min AMRAP of:
12 Single arm DB-Thrusters @22,5/15kg
10 T2B

A. 30 minute AMRAP of Running and SkiErgs

Run
SkiErg
Rest

IGYG style, where P1 runs for 70s Max, then goes to the skierg OR rower and does max cals in 60s, then switch.

A. 15 Rounds For Time of Pull-Ups, Line Facing Burpees, and Front Squats

7 Pull-Up
7 Line Facing Burpee
7 Front Squat