EMOM x 4
A: 20 Cal Row
B: 15 Box Over Jump 30/24”
C: 8 Devil Press 2 x 22,5
D: 100 Double Unders
E: Rest 2:00

Every 1:30 x 8
A: 5 Squat Snatch 75-80%
B: 10 Overhead Squat

Gymnastic Skills:
1 x Max Reps of Bar Muscle Up
4 Sets
3Toes To Bar + 3Pull Ups + 3 C2B + 40%Bmu
-Rest 2:00-

3Sets
For Time:
250m Ski
250m Row
250m Bike
-Rest 1:1-

Every 4:00 x 4
15 Cal Echo
15 Cal Row
15 Cal Ski
6 Power Clean + Jerk 80-85kg

4-5 Sets
1 Split Jerk + Front Squat + Split Jerk

3 Rounds
5 Sandbag Squat Clean
40m Sandbag Carry
20m Handstand Walk

3 Rounds
30 Wall Ball
15 Kipping Hspu
9 Shoulder To Overhead 85

4 Sets 15min
8-10 DB Shoulder Press
6-10 Strict Hspu
-rest 30s-
1:00 Max Free Handstand

EMOM 5
3 Squat Clean
-rest 2:00-
EMOM 5
2 Squat Clean
-Rest 2:00-
EMOM 5
1 Squat Clean
3 Sets

30 Ghd Sit Up
-Max Reps of Bench Press 25kg-

EMOM x 3
A: Max Reps of DB Squat Snatch
B: 8 Devil Press 2 x 22,5
C: 15m Handstand Walk
D: 100 Double Unders
E: Rest 2:00

Every 1:30 x 8
A: 5 Squat Snatch 75-80%
B: 10 Overhead Squat

Gymnastic Skills:
1 x Max Reps of Bar Muscle Up
4 Sets
3Toes To Bar + 3Pull Ups + 3 C2B + 40%Bmu
-Rest 2:00-

3Sets
For Time:
250m Ski
250m Row
250m Bike
-Rest 1:1-

AMRAP 12
10 Box Over Burpee 30”
20 Toes To Bar
10 Thruster 70kg

1 x Max Reps of Ring Muscle Up
60%
50%
50%
40%

4-5 Sets 

1 Power Clean + 2 Split Jerk

4 Sets
6-10 Ring Dip
6-10 Strict Pull Up

Every 2:00 x 4
A: 500m Row
B: 500m Ski
C: 9 Overhead Squat 75-80%

Every 1:15 x 4
3 Squat Snatch
rest 2-3

EMOM 4
2 Squat Snatch
Rest 2-3

Every 45s x 8
1 Squat Snatch
Rest 2-3

EMOM 4
2 Squat Snatch

3-5 Wall Walk + Wall Facing Hspu
5 Back Squat

3-5 Wall Walk + Wall Facing Hspu
5 Back Squat

3-5 Wall Walk + Wall Facing Hspu
3 Back Squat

3-5 Wall Walk + Wall Facing Hspu
3 Back Squat

3 Rounds
30 Wall Ball
18 Chest to Bar Pull Ups
15m Handstand Walk

4 Sets 15min
8-10 DB Shoulder Press
6-10 Strict Hspu
-rest 30s-
Max Ub Set of Kipping Hspu

EMOM 5
3 Squat Clean
-rest 2:00-
EMOM 5
2 Squat Clean
-Rest 2:00-
EMOM 5
1 Squat Clean

2-3 Sets
30 Ghd Sit Up
-Max Reps of Bench Press 25kg-

EMOM x 3
A: 8 Dumbbel Snatch 2 x 22,5
B: 12 Box Over Jump 30”
C: 100 Double Unders
D: 7 Bar Muscle Up
E: rest 2:00

Every 1:30 x 8
A: 5 Squat Snatch 75-80%
B: 10 Overhead Squat

Gymnastic Skills:
1 x Max Reps of Bar Muscle Up
4 Sets
3Toes To Bar + 3Pull Ups + 3 C2B + 40%Bmu
-Rest 2:00-

2 SETS
50 Cal Echo Bike
-rest 1:1

Every 3:00 x 4
15 Cal Echo Bike
6 Sandbag Clean
-Max Reps of Thruster-

1 x Max Reps of Ring Muscle Up
60%
50%
50%
40%

4-5 Sets 

1 Power Clean + 2 Split Jerk

4 Sets
5-7 Ring Dip (weighted)
5-7 Strict Pull Up (weighted)
rest 1:30

For Time:
3 Rounds
250m Ski
250m Row
500m Bike
9 Overhead Squat 75-80%

Every 1:15 x 4
3 Hang Squat Snatch
rest 2-3

EMOM 4
2 Hang Squat Snatch
Rest 2-3

Every 45s x 8
1 Hang Squat Snatch
Rest 2-3

EMOM 4
2 Hang Squat Snatch

3-5 Wall Walk + Wall Facing Hspu
5 Back Squat

3-5 Wall Walk + Wall Facing Hspu
5 Back Squat

3-5 Wall Walk + Wall Facing Hspu
3 Back Squat

3-5 Wall Walk + Wall Facing Hspu
3 Back Squat