”Annie”
For time:
50-40-30-20-10 reps of:
Double-unders
sit-ups
Timecap: 10 minutes

Scale to singles but triple the amount. Keep sit ups the same.

EMOM 24 min

1) shuttle run
2) 5+5 KB c&J
3) 10 Chest to bar pull up
4) rest

@ 24/16kg KB

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Goal & Intensity:
- Build endurance and strength with steady pacing.
- Execution: Rotate every minute, rest every 4th minute.
- Progress: Keep a steady pace and aim to complete all reps without long breaks.
- Tip: Manage breathing and technique in kettlebell work to save energy for pull-ups.
RPE: 7

EMOM 10 Work 0:20 / Rest 0:40 ( AMRAP )

Odd : Clean & Jerks 60/42,5kg
Even : Toes To Bars

Clean Deadlift + Clean High Pull + Hang Power Clean ( 2 sec pause on catch )

10 x ( 1+1+1 ) Go Every 1:45. Building.

Snatch Balance + OHS
6 x (2+1)

Deadlift 3x1

4x8 reps, 1min rest between sets. Reduce weight for every set if needed.

Practice at your skill level:

*Headstand
*Handstand
*Kipping HSPU

E4MOM x 5

3 front squat + 6 back squat

High Hang Squat Clean

Find 1 RM in 12 Minutes.