EMOM 15
A. Battle ropes x40s
B. weighted plank hold x30s
C. medball rotations x30s
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5 rounds for time of:
5 DB hang squat snatch-L
5 DB hang squat snatch-R
5 dumbbell thrusters
200-m run
4 RNFT:
6 ring push-ups
12 weighted sit-ups
:30 handstand/pike hold
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Overhead Squats
7×3
1st rep: pause :03 at bottom
reps 2-3: normal pace
Focus on squat depth and comfort at the bottom.