Warm up 3 rounds for quality of movement
1 minute row
6 windmill each side
10 soots press
10 Romanian dead lift with toes elevated
1. E2mom x 4, 0-8 minute
2 squat snatches
60-70-75-80%
Then e1,5mom x 5, 8-15,5 minute
1 squat snatch
80-85-90-92,5-95%
2. Gymnastics
A. Practice hs walk with obstacles 15 minutes
B. Emom 5 minutes
Strict ring muscle ups
Peak a number that you can maintain 5 sets
C. Emom 5 minutes
Strict hspu
Peak a number that you can maintain 5 sets
3. For time
21-18-15-12-9-6 reps of
Ohs and facing burpees over bar 50-35kg
