E4MOM x 4

4 front squat + 8 back squat

For time :

1 Mile Run

100 Pull-ups
200 Push-ups
300 Air Squats

1 Mile Run

No Time Cap

Wear a Weight Vest (20/14 lb )

EMOM 14
1) :30s Max Calorie Row
2) Max set of Strict Ring Muscle-Ups

Every 3:00 x 5 Sets off:
1-3 reps of 5 positions Ring Muscle-Up

EMOM 12

Snatch High Pull + High hang Squat Snatch. Moderate.

otm 10:
Hang squat snatch

4 x E2MOM
2+1 chin up
- leave 2-3 reps in tank
- ensin kaksi toistoa 00:00min kohdalla ja sitten yksi 00:20min kohdalla, loppuaika lepoa

For Load:

Snatch
3 - 3 - 2 - 2 - 1 - 1

Lift every 3:00-4:00 Min

15 min of Pistol squat technique and drills

E4MOM x 8

1) 400m run
2) 500/400m row