4 x AMRAP 4

Alt. A and B / 4min Rest between amraps.

A) Row 40/30 cal row
Remaining time amrap wall ball

B) Row 40/30cal
Remaining time amrap burpee

Skill
Every 1.30min x 10
For quality:
2 MU
4 HSPU
6 V-up

Strength
4 Rounds
8-12 Bar dip
12-14 Gorilla Row (KB)
YGIG
Increase weight or reps from last week.

EMOM 10

3 Power clean
3 Front squat
3 Push jerk

@ 75/52,5kg

3 Rounds for quality:
YGIG

A1. 20 Barbell hip thrust @20/15kg
A2. 20 Russian twist with plate @15/10kg

2 Rounds, every 2min:

1. 6 Back squat @72,5%
2. 4 Back squat @77,5%
3. 2 Back squat @82,5%

EMOM 10

2 Hang squat snatch

1-5min @ 65-70%
5-10min @ 75-80%

Keep the weights technical!

For time:

30 cal Row
30 Box Jump 60/50cm
30 Pull Up
30 KBS 32/24kg
30 Front Squat 50/35kg
30 T2B
30 Push Press 50/35kg
30 Wall Ball 9/6kg
30 Burpee
30 DU

TC 22min!

Strength
4 Rounds
8-12 Bar dip
12-14 Gorilla Row (KB)
YGIG/Round

Skill
EMOM 12
1) 8-12 Kipping/Butterfly C2B
2) 40s Hollow rock
3) 5-15m HS Walk
4) REST

E3M 30MIN

6 - 6 - 6
(Power Clean - Front squat - Push jerk)

RX 60/40kg
or
@37% C&J

In pairs 40min

A)
4 rounds of:
4 Pull-Up
6 HSPU
8 KBS (24/16kg)

B)
Row

HR ~80%