A. Shoulder press
Build to a heavy single @ RPE 9-10 in 10 minutes

B. AMRAP 7:
1-2-3-4-5-6-7…
Strict handstand push-up
2-4-6-8-10-12…
Toes-to-bar

A. Bench press & Deadlift
Every 4:00 x 4 sets
6 bench press + 6 deadlift RPE 7,5-8,5 on both movements

B. For time:
800m run
25 chest-to-bar pull-ups
600m run
20 chest-to-bar pull-ups
400m run
15 chest-to-bar pull-ups

EMOM 40:
1. 16/13 cal row
2. 6 power snatch + 5 ohs + 4 squat snatch 50/35kg
3. 14/11 cal assault bike
4. rest

A. Hang squat clean + split jerk
*build to a heavy set @ RPE 8-9/10
**then 3 sets 80%

B. For time:
80 wall balls
60 sit-ups
40m walking lunge 24/16kg
20 strict pull-ups

A. Handstand walk practice

B. AMRAP 15 with partner:
1. 5 power clean & jerk 60/42,5kg + 10 toes-to-bars
2. Accumulate as many calories as possible on any machine while partner performs section one

EMOM 40:
1. 15/12 cal row
2. 10 deadlift 80/60kg
3. 14/11 cal ski/bike
4. 10 toes-to-bar

A. Handstand walk practice

B. For time:
800m run
60 single arm KB STOH
40m OH walking lunge
-24/16kg