3 x
AMRAP 4 min.
3 wall walk
6 toes to bar
9 USA swing@24/16 kg
27 double under
-rest 1 min. between the AMRAPs-

-rest 3 min.-

3x
AMRAP 4 min.
3 burpee pull up
6 box jump overs@60/50 cm
9 wall balls@9/6 kg
27 double unders
-rest 1 min. between the AMRAPs-

-rest 3 min.-

Until the 40:00 mark with a partner
One person is doing farmer carry, while the other person is holding a plank. Switch as needed.

Triset x 3 rounds!

Tall Kneeling Landmine Press - Bilateral x 8
Rest 60s.
DB Bear Crawl x 8m
Rest 60s.
Single Straight Arm Banded Pull-downs x 16 each
Rest 60s.

chipper for time:

• 300m shuttle run
• 10 box step ups @2x20/15kg
• 10 shoulder to overhead @2x20/15kg
• 200m shuttle run
• 8 box step ups
• 8 stoh
• 100m shuttle run
• 6 box step ups
• 6 stoh

For time;
20-15-10
Toes To Bar
25-50-75
Double Unders
- Goal: Challenging effort.

Emom 40
1. 6-8 Thruster 60/42,5kg
2. 8-12 Burpee to target
3. 5 DL+4 hang clean+3 stoh
4. 12-18cal Row
5. Rest
6. 8-10 Front squat
7. 6-8 Shuttle run 10m
8. 4-6 C&J+ 4-6 bar over burpee
9. 12-18cal Row
10. Rest

Basic Endurance 45 minutes.

Row / Bike Erg 6 minutes
30 DeadBugs
15 + 15 Banded Pull Apart
15 + 15 Suitcase Deadlift w/ KB
20 Shoulder Tap

3 min Row/bike/ski
do OH mobility per your own routine
then 3 rnds of
10s. HS Chair hold on the wall
7 Pull Down with Band
7 banded RKBS

---

EMOM 15
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 rest

AMRAP 12
- 9 push ups
- 6 dumbbell front squat @2x20/15kg
- 3 devils press @2x20/15kg

6x8 deadlifts for volume, touch and go

EMOM 20 (5rounds)
1) 15 thruster @35/25kg
2) 20 box over jump
3) rest
4) rest

---

2min kovaa!