Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8-10 reps @ 2111
Station 2 – Landmine Press (left) x 8-10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

200m Row
+
3 Kang Squats
3 Squats
3 Jumping Squats

Strength
Back Squat *de-load

E2MOM *warmup to 40% then we start the EMOM

40% x 10
50% x 10
60% x 10

WOD
3 RFT: *20 min CAP

400m Row
30 Wall Balls
20 alt. DB Snatches

Cash Out
Single leg Paloff press10/side x 2

Single arm KB sit up10/arm x 2

Side plank reach through x 10/side

. 30 second Couch Stretch (Left/Right)
. 30 second Samson Strech
. 30 second Bar to Quads Squat
. PVC Stretch
. Forward Lunge x 1 0 yrds
. Lateral Lunge x 1 0 yrds (Left/Right)
. High Knee Run x 10 yrds
. Lateral high Knee Run x 1 0 yrds (Left/Right)
. Squat Jumps x 5 reps

https://youtu.be/JHyPmocw4Vo

Warmup
Press in Split x 3-5 reps

Strength/Skill
Clean Complex

Power Clean + Clean + Jerk

E:9 OTM x 8

WOD
Chipper

25 Power Cleans 135/95#
25 Box jump overs
25 Deadlifts
25 Sit-ups
12 Burpee over bar
15 Sit-ups
15 Deadlifts
15 Box jump overs
15 Power Cleans

Cash Out
3 sets:

High Pull + 2 Low Hang High Pulls

~80% of 1RM

+

3 sets:

Seated rear delt flyes x 12

Skull crushers x 12

‘ Couch Stretch (Left/Right) for 30 seconds
. Samson Stretch for 30 seconds
‘ Lateral Lunge (Left/Right) x 1 0 yrds
. Torokhtiy Pulls x 10 reps
‘ Muscle Snatch x 10 reps
. Behind the Neck Press x 5 reps
‘ Overhead Squats x 1 0 reps
‘ Snatch Balance x 5 reps
‘ Behind the Neck Sots Press x 5 reps
. Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

Warmup
Kettlebell Movement Primer:

2 sets of:
Single-Arm Press (or Push Press) x 3 reps (R)
Waiter Hold Alternating Reverse Lunges x 6 reps (R)
Single-Arm Press (or Push Press) x 3 reps (L)
Waiter Hold Alternating Reverse Lunges x 6 reps (L)

Rest as needed

https://youtu.be/peKCUU8TA6M

Skill
Snatch Grip Push Press + Heaving Snatch Balance @65% of 1RM Snatch 4 x (2+ 2)

E:90 x 4

Skill
Snatch Complex

Power Snatch + Snatch + OHS

E:90 x 8

WOD
7 min Cap

30-20-10

Cal Bike
T2B

+

5min Cap

15-10-5

Burpees
OH plate lunges 45/25#

Cash Out
2 sets:

DB Farmers Carry 30m

Seated Box jumps x 5

OHS x 5 *light and controlled

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Baseline test
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.