EMOM 40:
1. 15/12 cal machine
2. 10-15m handstand walk
3. 15/12 cal machine
4. 7 chest-to-bar pull-up

A. Clean & jerk
-perform 5 heavy singles for the day but don’t max out. Stay around 85-93%
*all cleans should be squat cleans

B. AMRAP 12:
8 power cleans
8 front squats
8 shoulder to overhead
-70/50kg

A. 5×5 seated shoulder press
RPE 8-8,5/10

B. 10 total rounds with partner:
50 double-unders
10 burpees over rower
300/240m row

A. Handstand walk practice

B. For time:
50 deadlift 100/70kg
100 sit-up
50 handstand push-up

A. Back squat
Build to a heavy 3 @ RPE 9/10
*then 2×3 85-90%

B. 3 sets
20 back rack reverse lunge
50 double-under
20 push-up

Open 22.3
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

EMOM 40:
1. 15/12 cal row
2. 5 deadlift 100/70kg + 5 box jump
3. 15/12 cal machine
4. 5 pull-up + 5 dual db jerk + 5 dual db front squat 2×22,5/15kg
5. rest