20 Minutes Bike

3 Min. Very easy Bike
1 Min. Fast

EMOM 20

Even : Row 12/9 Cal + Max reps Thrusters 45/32,5kg
Odd : Rest

5 Rounds

7-10 HSPU, unbroken
5-8 C2B Unbroken
50 Du´s Unbroken

Rest as needed btw movements

20 Dumbbell Snatches (22.5/15 kg)
20 Wallball (20/14lbs)
20/15 cal Row/Bike

(Time cap: 12min.)

• Go easy, if needed.

5x2

• Moderate weights
• First squat with 3s. pause.
• Second squat is normal.
• 3 High jumps after squats
• Rest 2-3min.

Every 2min for 5 sets
1 hang snatch + 3 snatch balance @50-60%

Every 2min for 5 sets
5 hi-hang snatch @40-50%

For Time:

3 Rounds Of:
7 Power Clean 50/35kg
7 Front Squat
7 STOH
5 Burpees

Rest 2:00

2 Rounds Of:
5 Power Cleans 60/42kg
5 Front Squats
5 STOH
5 Burpees

Rest 1:00

1 Round Of:
3 Power Cleans 70/50kg
3 Front Squats
3 STOH
5 Burpees

TC 15min

In sets of 2, work up to 82.5%.
Use max 7 sets.
No TNG, No bouncing, No belt

Easy Pace 60 minutes:

Echo Bike 40/30 Cal
3-5 RMU
20 Pistols Squat
20 Wallball Shots 9/6kg
50 Sit Ups