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

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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

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2min kovaa!

Emom 5 rounds
Snatch pull
Hang power snatch
Hang snatch

Every 90s
Power snatch
Snatch

Every 2min
Snatch

Snatch balance 5x2

On the Minute x 5:
6 Dumbbell Front Squats 22,5/15kg
Max Devil's Press 22,5/15kg

[Rest 3 Minutes]

On the Minute x 5:
6 Dumbbell Shoulder To Overhead 22,5/15kg
Max Strict Pull Ups

*Score = Sum Total Reps (Devil’s Press Reps + Strict Pull-Ups Reps)

5 rounds for quality:

4 power clean @45/35kg
8 front rack lunges @45/35kg
10m+10m double kb front rack carry (heavy)
10 sit up with dumbell @20/15kg