Back Squat:

EOMOM:

1x7 60%

1x5 70%

1x3 80%

1x2 90%

Then

5-5-5

Then

For time:

90ft Sandbag Lunges (L/M)

20 Dips

10 Pull-Ups

90ft Sandbag Lunges (L/M)

15 Dips

15 Pull-Ups

90ft Sandbag Lunges (L/M)

10 Dips

20 Pull-Ups

MOD:

Twisted Cross L|R

Happy Baby

Strict Press:

EOMOM:

1x7 60%

1x5 70%

1x3 80%

1x2 90%

Then

5-5-5

Then

"Jack"

AMRAP in 20 minutes

10 Push Presses (115/83)

10 American Kettlebell Swings (53/35)

10 Box Jumps (24/20)

MOD:

Pigeon L|R

Saddle L|R

10 EOMOM

20 Cossack Squat

Then

2 Turkish Get-Ups

Record: Weight

Then

11min AMRAP:

8 Box Step Ups (53s/35s)

1 Strict HSPU + 1 Kipping HSPU

8 Box Step Ups (53s/35s)

2 Strict HSPU + 2 Kipping HSPU

etc.

MOD:

Shoulder Wall Sit

Frog

In teams of two:

1800m Row while the other partner holds a sandbag in front rack (L/M)

Then

6 Rounds of:

20 Toes To Bar

30 Push-Ups

40 Wall Balls (20/14)

50 Back Extensions

MOD:

Twisted Cross L|R

Wide Runners Lunge L|R

Deadlift:

EOMOM

1x7 60%

1x5 70%

1x3 80%

1x2 90%

Then

5-5-5

Then

15min EMOM:

3 Power Cleans

3 Front Squats

3 Push Jerks

(135/93)

MOD:

Down Dog

Leg Cleanse