EMOM 25:
1: 5+5 KB Clean & Jerk 24/16kg
2: 10 T2B
3: 15m Walking Lunges
4: 30sec HS-hold
5: Rest

Rest 5min

EMOM 25:
1: 5+5 KB Snatches 24/16kg
2: 1-2 Rope Climbs 4m
3: 10 Push-ups
4: 15 WB 9/6kg
5: Rest

In teams of 3:

Part A)
3 x AMRAP 9:
Cal Row
Cal Ski
Cal AB

• Rest 3min

Part B)
For Time:
Total Row Calories from Part A
-into-
Total Ski Calories from Part A
-into-
Total AB Calories from Part A

FLOW:
Part A, you need to switch athlete every 15/12 calories.
Part B, you switch athlete every minute.

EMOM 25 (5 rounds):
1: 50s Machine
2: 7 Burpee Box Jump Overs 60/50cm
3: 50s Machine
4: 10-15 T2B
5: Rest

5 Sets:
2 Weighted Strict Chin Ups
15 Barbell Hammer Curls, choose weight
- Rest 1:30-2min btw sets

— then —

:30 Chin Up Hold (on top)
- Perform 1 Chin Up every 10sec

4 sets for Quality:
:30 Hollow Rocks
— right into —
:30 Superman Hold
— right into —
:60 Inchworm To Push Up
- Rest 1min btw sets

EMOM 14:
100m Skillmill Run
4-8-12-16-12-8-4 Pull-ups

AMRAP 60, In teams of 3:
Max cal Row + Ski
Or
Max cal Row + AB
Flow: 2 team members work at the same time while 1 is resting
Score: Total Calories

3 Sets:
3 Muscle Snatches @6/10 RPE
- Rest as needed btw sets.

5 sets:
1 Power snatch + 1 BTN Snatch Grip Push Jerk w/ Pause + 1 Power Snatch
- 2sec pause in the catch
- build by feel
- Rest as needed

3 Sets:
3 Hang Muscle Snatches
- By feel
- Rest as needed btw sets