10 Wall Balls
15 GHD Sit Ups
600m row

@9/6
HR MAX @ 75%

EMOM x10
1.) Row/Bike/Run (15-20 / 12-16)
2.) C2B (10-15)

Rest 3min...

EMOM x10
1.) DU's (40-60)
2.) HSPU (10-15)

Rest 3min...

EMOM x10
1.) Bike/Row/Run (15-20 / 12-16)
2.) T2B (10-15)

• You choose reps.
• Go hard, but sustainable pace.

8 x (1 x clean + 1 x Split jerk ) @ 140 - 150%

SO 3:00

5 x (1 x Clean + 3 x Push press) @ 115% (SP)

SO 2:00

5 x (1 x Clean + 4 x Shoulder press) @ 85% (SP)

SO 2:00

5 rounds for time:
14 SDHP 40/30kg
10 Pull-ups
6 Burpee box jump over 60/50cm

TC 15min

In 20 min, build to heavy:
1 Muscle Snatch + 2 Power Snatches
- Rest 2min btw sets.
- No TnG

5 Rounds for time

600m Row
10 Power Cleans
10 Push jerk

@60/42.5
Or pick a weight that allows you to do UB
NO DROP AND GO

AMRAP 10:00
200 Meter Run / Half Stairs
10 Single Arm Hang Power Clean & Press each @ 50/35lbs

Emom10:
1. 3-6 pull ups
2. 2-4 negative pull ups