A1) 4 EMOM (Shoulder Burner) (rpe 7-8)
20sec Overhead Hold – 10sec Rest
20sec Strict Shoulder Press – 10sec Rest
2′ Rest
A2) 4 EMOM (Kiss Your Legs) (rpe 7-8)
20sec Kettlebell Goblet Wall Sit Hold – 10sec Rest
20sec Kettlebell Goblet Walking Lunge – 10sec Rest
2′ Rest
A3) 4 EMOM (Lats Go)
20sec Active Hang – 10sec Rest
20sec Chest to Bar Pull Up – 10sec Rest
2′ Rest
B) WOD
8 AMRAP
12 Dumbbell Snatch (22,5/15 kg)
10 Candlestick to Pistol (Scale w/Reverse Burpee + Air Squat)
*Not alternate movements. Switch side if you want.
C) 8 EMOM
- 10-14 Barbell Stiff Leg Deadlift (30/20/15kg)
- 30-45 sn Max Plate Sit-Up (Plate w/20-15-10kg)