A. Muscle Snatch 3RM

3 Muscle Snatch

Build up to a heavy 3 reps

B. 12 minute EMOM of Tire Flips, Dumbbell Front Rack Walking Lunge Steps, and Back to Wall Handstand Holds

X Tire Flip
X Dumbbell Front Rack Walking Lunge Step
Back to Wall Handstand Hold

A. Tabata Running, Dual Kettlebell Hang Squat Cleans, Rowing, and Dual Russian Kettlebell Swings for 5 x 90/30s

Run
Dual Kettlebell Hang Squat Clean
Row
Dual Russian Kettlebell Swing

A. Endurance Capacity

Every 5 min for 40 min in alternating sets (8 total sets)

1.
400m Run
15 Target Burpees (6")
3-5 Bar Muscleups

2.
400m Run
15 Boxjump Overs (24/20")
3-5 Wallwalks

A1. Deadlift 3 x 5-8

5-8 Deadlift
5-8 Deadlift
5-8 Deadlift

A2. Dumbbell Flat Bench Press 3 x 6-10

6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press
6-10 Dumbbell Flat Bench Press

B. Metcon

7min AMRAP of:
15 Goblet Squats
10 Burpees

C. Accessories

3 sets of:
5-10 Hanging Knee raises
15 KB-Sidebents (each side)

A. Zone 2 Endurance

18min AMRAP of:
400m Run
10-20-30-40cal...Row

rest 2min

18min AMRAP of:
400m Run
10-20-30-40cal...Echo Bike
Aim for nosebreathing if possible and keep heartrate @~120-150

A. 42 minute EMOM of Rowing, Air Squats, and SkiErgs

Row
Air Squat
Rest
SkiErg
Air Squat
Rest

A. Handstand Walk

Practice

B1. Ring Push-Up 4 x Max Reps

X Ring Push-Up
X Ring Push-Up
X Ring Push-Up
X Ring Push-Up

B2. Pull-Up Hold 4 x Seconds

Pull-Up Hold
Pull-Up Hold
Pull-Up Hold
Pull-Up Hold

C. 8 minute AMRAP of Hollow Body Hold Straight Arm Band Lat Pull Downs, Prone W Raises, and Side Plank Hip Lifts

12 Hollow Body Hold Straight Arm Band Lat Pull Down
15 Prone W Raises
Side Plank Hip Lift