E2,5min x5
10 back rack reverse lunges
15-30s hollow hold

*pp flat footed/full foot & don't do this Touch & Go -style! *BTN=Behind The Neck

5+3+2@barbell, 5+3+2@up to 70%, then DROP SETS 4-5x1x[5+3+2]@-10%, sp-%, rest btw sets 2min

Shoulder Press

5-5-5-3-3-3-2-2-2

Go Every 2:30

Intervals - 3 x 5min Amrap
Rest 4min Between Rounds

Buy In:
42/35 cal Machine
Max rounds:
30 Rope Jump (Or Double Under)
4 Barbell Snatch / 8 DB Snatch

Barbell drop&go reps, 60-70% Max.
With Dumbbell choose lighter option, 18/12kg.

Extra:
3-4 sets:
10 Barbell/DB Row

Back squat

Build to heavy 3 (H3) @ 1 RIR (86-92%)
+
AMAP @ 85%H3

– Build to a heavy 3 (H3) @ 1 RIR (around 86-92%1RM).
– Once you’ve hit the H3 set, you have 1 back-off set of AMAP @ 85%H3
– AMAP = As many reps as possible. Challenge yourself and see how many reps you can get

Seated Shoulder Press

5-5-5-3-3-3-1-1-1

Go Every 2:30

3 sets:
10 Goblet Cyclist Squat
- Rest 2min btw sets

EMOM x 8-12

1) machine
2) 5 rom. deadlift + 5 muscle clean + 5 jumping clean
3) machine
4) 20+20m s.a farmer carry

EMOM 15 ( Work 0:40 / Rest 0:20 ) AMRAP

Minute 1 : Wallball Shots 20/14p
Minute 2 : Bike Calories
Minute 3 : Burpees

EMOM 10:
10 WB 9/6kg + 10 Barbell Upright Rows 35/25kg
- If you can't complete the reguired number of reps, rest the next minute and then continue with 5 reps each.