„GOAT DAY“
EMOM x 12
1. min: Movement 1
2. min: Movement 2

Metcon:
For Time:
20-16-12-8-4
Dumbbell Deadlifts (2x22.5/15kg)
15-12-9-6-3
Box Jumps (24”/20”)
10-8-6-4-2
Dumbbell Thrusters (2x22.5/15kg)

Strength: Max Effort Upper
- Bench Press with 30% Chains - 1RM 
- Weighted Ring Dips - 5x3
- 2 Sets of: T-Bar Rows with rope - 10 reps, superset with Face Pulls - 20 reps
- Barbell Shrugs - 2x8

Metcon:
3 Rounds,
50 Double Unders
10 KB Snatches 24/16kg
5 Strict C2B Pullups
rest 2 min between rounds

2 sets of:
1 Snatch Push Press + 2 OHS + 3 Snatch Balance

3 sets of:
- 1 Snatch Push Press + 1 OHS + 2 Snatch Balance
* Work up in weight each set

Snatch Balance - 6x1

Hang Squat Snatch:
- Establish a 3 RM for the day.

Metcon:
3 Rounds of
18 Wallballs
12 Burpees
9 Deadlifts 90/60kg

Strength:
Max Effort Lower
- Sumo Deadlift - 1RM
- Front Squat against Doubled Micro or Mini Bands - 8 RM in 3 sets

Metcon:
4 Rds of:
3 Power Snatch 60/40kg
6 Thrusters 60/40kg
9 Burpees over Bar
TC 6 min 

Core/Abs:
2 Rounds of:
10 Hollow Rocks
5 Jack Knives
5 Tuck Crunches
5 Situps

Metcon:
With a Partner
2 Rds for time:
40 Synchro Box Step-ups (24/20”) 
30 Synchro Burpees
2000m Row (Switch every 250m)
TC 30 min

​Core:
2 sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
30 sec Weighted Superman Hold

Strength:
Back Squat:
- Build to a 1 RM in 20 mins.
* rest as needed between sets *

Metcon:
Every 4 min x 3 Rds
23 Calorie Air Bike / Bike Erg
100m KB Farmer Carry 2x 24/16kg

(Substitute Bike with 400m Run)

ACCESSORY 
Acculmulate: 
1 min Hanging L-Sit
1 min Handstand Hold 
1 min Seated L-Sit