EMOM6
1 strict pull up
- leave 2-3 reps in tank

EMOM8
1. 30sec max kipping pull up
2. 45sec easy erg
3. 50% of max kipping pull up
4. 45sec easy erg

Work up to a heavy clean and jerk triple 3 x (1+1) in 15 min

8 rounds
3 hang clean 80/55kg
10/8 cal row

Tc 10min

WARM-UP | 10:00
20 Arm circles forward & back
10 Hip rotations – out and around
10 Hip rotations – in and out
15m bear crawl forward & back
15m Heel walks
15m Toe walks
15m Karaoke (carioca)
15m High knees walk
15m Butt kicks walk
15m high knees run
15m Butt kick run
15m Burpee board jumps

AMARAP20 EASY PACE:
20 GTOH w plate (10/15kg plate)
30 air squat
20 shoulder press (15/20kg empty bar)
30 cal ergo
20 abmat sit ups
30 thrusters (15/20kg empty bar)

I Go, You Go, 30min AMRAP:

80 kcal soutu,
70 wallball,
60 swingi, 16kg/24kg
50 Box over Burpee,
40 T2B

For time
Partner WOD
Athletes run together and then complete each station one at a time before advancing
Run 400m
40x Back squat (30kg)
40x Front squat
40x Overhead squat
Run 400m
40x Shoulder press
40x Push press
40x Push jerk
Run 400m
40x Hang power clean
40x Hang power snatch
Run 400m

tavoiteaika: 40min

Squat Cleans (inside 25 minutes)
3x3 @70-80%
3x2 @75%-85%
3x1 @80-90%

For time

100 American Kettlebell Swings 24/16kg

TC 7

5 x Every 1:30
3 Hang Power Cleans & 3 Push Jerks
@50-70% from part 1

5x 1 Power Snatch + 2 Hang Power Snatch

• Build up to heaviest set