C&J

A) WU 3-4x E3MOM:

• 3 Clean DL + 3 PC + 3 FS (light)
• 2-3 Straight leg box jump

B) E2MOM X3:

• 3 C&J @70-75% (1.1.1)

-rest 2min-

E90SEC X3:

• 2 C&J @80-85% (1.1)

-rest 2min-

EMOM X3:

• 1 C&J @90-95%

Back Squat

• 6x2 (1s pause in bottom) *build up

Metcon

4-3-2 min AMRAP / Rest 1 min between
(Start where you stop each set)

• 12/9 Cal Fan bike
• 12m DB Farmer Lunges (2x15kg
• 12 Burpee pull ups

Accessories

A) Core EMOM 12:

1) 30/30s Side Plank
2) 30-45s Russian Twist
3) 20-30 V-Up
4) Rest

B) 3-4x For Quality:

• 20-30 Banded Pull Apart
• 10/10 DB Row