24min EMOM:
Bench: 4-4-3-3-2-2
12 OH KB Walking Lunges
Max Chin Up Hold
Max Hollow Hold Flutter Kicks

28min AMRAP:
16 (total) 1-Arm DB Hang Clean + Jerk
12 Goblet Squats
8 KB Plank Pull Throughs
12 (total) 1-Arm Bent Over DB Rows
2 “L” Laps

For Time: 28min cap

21-15-9
Cal Row
Double Unders (3x reps) (6x reps if singles)
Lying Leg Raises

Rest :90

21-15-9
Thrusters (95/55)
Pullups

A) 10:00
Power Clean 4-3-3-3-2
:30 L-sit Hold

B) 12min EMOM:
Farmer’s Walk
12 Lateral Squats
12 Burpees

Partner Workout: Mogadishu Mile
4RFT w/ KB or DB
19 G2O (either swing or snatch)
19 Front squat (53/35)
19 Push Ups
400m Run

28min AMRAP:

250m Row Sprint
1 “L” Lap Sprint
10 Burpee Toes to Bar
:30 Hollow Hold
:60 Rest