Tabata hand stand hold, free standing or against the wall. Squat Clean 3-3-3-3-3 Work up a heavy triple for the day AMRAP IN 10 minutes 20 calorie 3 HSPU

Tabata Pistols or pistol subs, Score is lowest round, try pistol decension from the box it is a great way to develop full range of motion OHS 5-5-5-5-5 Work on getting a good lockout overhead and depth with the OHS For time: 21-15-9 Push ups Kettlebell s wings 44/70 AB mat sit ups

Bring Sally Up with Air Squats EMOM 15 Minutes 1 Paused Back squat at 80-85% 3 seconds AMRAP 7 Minutes 10 Power Snatch 75/55 Rx 3 Bar Muscle ups Sub 5 pull ups and 5 push ups

EMOM 10 minutes: First minute :30 bottom squat hold Second minute 10 push ups Strength power snatch 3-3-3-3-3 work up to a challenging triple for the day AMRAP in 10 minutes: 30 double unders 10 kettle bell snatches 35/53

EMOM 10 minutes First minute Max HSPU hold Second minute max L- sit hold Thruster 3-3-3-3-3 work up to a heavy triple while maintaining excellent form and power. WOD: for time 100 over head squats 55/75 EMOM do 5 burpees at the beginning of every minute until all OHS are completed.

Strict pull up work 8×3 pause at the top. Focus on strict pull up strength. Hold your chin over the bar and control your descent (slow) for every rep. Scaled version, jump to the bar and holding at the top position as long as possible before slow controlled descent. WOD: Tabata deadlifts 105/155 1 minute…

EMOM 10 minutes 3 hang power cleans, work up a moderate weight and maintain consistent form and extension AMRAP in 8 minutes 10 Alternating Dumbell snatch pick weight 10 push ups

Tabata Air squats, keep track of total reps. Work on a max height box jump with a partner. For time: 25-20-15-10-5 Box Jumps 50-40-30-20-10 Ab Mat Sit ups