EMOM 30min
1. min Ergo cal
2. min 10 KB swing
rest of the min
Box jump over
3. min rest

Lepo/Mobility
Mobbailut 17:00

Every 4min for 20min
Strict Pull Up x 6-8
HSPU / Push Up x 6-8
Strict T2B x 8-12

EMOM 12 min

Hang Clean + Clean
T&G as long as you can
start 65%

Pause Back Squat 3×3
2s pause @ bottom of the squat
start 70-80% 1RM Back Squat

Whitten
5 rds
22 x KB Swing
22 x Box Jump
Run 400m
22 x Burbee
22 x WB

Strength
Ring Drills

WOD
For time
Buy in 10 x Ring Muscle Up
then
4 rds
DU x 21
T2B x 12
then
Buy out 10 x Ring Muscle Up

Strength
Push Press 8 x 3

Tabata
Push up

For time 10 rds
5 x C2B
5 x Front Squat
5 x Shoulder to Overhead

Lepo/Mobility
Mobbailut 17:00