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EMOM x10: 1 Snatch deadlift to the pockets, 1 Snatch “Short Nancy” 3 Rounds for time: 15 Overhead squats, 400m run

20 minutes easy: 10 Alt. Thoracic bridge, 10/10 Side lunge – Curtsy, 5/5 1/2 Get-ups 4 sets, 4 minutes on, 2 minutes off: 30/20 cal row then AMRAP in remaining time 8 Hand-release push-ups, 8 Box jump overs 8 KB swings

Warm-up + HSPU tech + 2-3 sets of 5-10 reps, find a tough set of 10 reps AMRAP in 2 min: 10 HSPU, 15 Deadlifts, 20 Box jumps, 30 Wallballs, 40 KB Swings, 100 Double-unders, Rest 2 minutes AMRAP in 4 min: 10 HSPU, 15 Deadlifts, 20 Box jumps, 30

Back squat 3 reps every 1:30 x8 sets – Start @5-6 Rep max AMRAP in 10 minutes: 25′ Overhead walking lunge with plate, 8 Burpees onto plate

20 min easy: 30-60s Active hang from pull-up bar, 30s Cat/Cow, 30-60s Top of dip hold, 30s Hollow hold, 30-60s Handstand hold, 30s Superman hold EMOM x20: 1. 15-20 Cal 2. 10-15 Pull-ups 3. 10-15 25′ Shuttle runs 4. 10-15 V-ups

EMOM x6 (Tech/Light-Med): Above the knee clean pull, Above the knee power clean Above the knee squat clean, 2 Jerks EMOM x6 (Build to heavy): Power clean, Squat clean, Jerk 4-6 sets, Heavy across: 1-2 Clean and Jerks

20 minutes Easy: 1 minute calories 1 minute grapevine box step overs 1 minute alt. groiner and down-dog 30s/side single leg slider mountain climber 1 minute 90 seconds WORK/60 seconds REST x 8: 1. 30s calories/30s step down box jumps/30s KB cleans 2. 30s shuttle runs/30s burpees/ DB thrusters

4/4,4/4 6×4/4 2KB Front rack box step-up, Rest 1-2 min between sets 5 sets: 10/10 Heavy Single-arm DB/KB row, 10 Alt. Thoracic bridge, No rest 5 sets: 10/10 Single-arm DB shoulder to overhead, 60s Alt. 3-point arm swing, No rest

5 sets: 1 Strict pull-up + 2 Kipping Pull-ups + 1 Strict pull-up + 3 Kipping pull-ups + 1 Strict pull-up + 4 Kipping pull-ups EMOM x15: 1. 15-20 cal row 2. 12-15 Shoulder to overhead 3. 8-12 Bar-facing burpees

Sumo deadlift 4 reps every 2:00 x6 sets – Start @6-7 Rep max AMRAP in 8 minutes: 25 Double-unders, 25′ DB Front rack walking lunges