EMOM 12

1 Minute : 15 - 20 Kettlebell Swing
2 Minute : 3-5 Strict Chin-Ups
3 Minute : 0:40 Plank Hold

For time, In teams of 3:
2000m Row
Rowing can start only when other member is holding a 60/40kg Sandbag in Bearhug and the 3rd member is Hanging from a bar. When either one drops, rowing must stop and members switch places. Team continues working this way, until 2000m is full.

3 sets:
20/16cal AB
30m Walking Lunges
12 Alt. DB Hang Clean & Jerks 22,5/15kg

• Rest 5min

3 sets:
30/24cal Ski
20 Barbell Thrusters 20/15kg
20 Pull-ups

4 Intervals

A1. 5:00 AMRAP
14 Wall balls @ 9/6kg ,10′ target
10/8 (cal) Row
8 Burpees over the rower

A2. 5:00 AMRAP
8 Toes-to-bars
10/8 (cal) Echo bike
14 DB Hang C&Js, alt @ 22.5/15kg

Rest 3:00 b/t intervals

Flow. A1 – A2 – A1 – A2

Farmers walk max weight 10m

Power clean + jerk
3x 1+ 2 @75%
Squat clean + jerk
4x 1+1 @heavy

Clean pull + squat clean
4x 2+1 @85-90%

Pendlay row
3x8

5 sets:
2min Skillmill Run
1min Easy Jog/Walk
Score: Distance

2 sets:

EMOM 5:
3 TnG Clusters 43/30kg

• Rest 3min btw sets

A:
Snatch - up to heavy, then 3x2 @85%

B:
Clean & jerk 1+2;2+1 x2 @85-90%