• 3 heavy sets of 3reps that you can move continuously without pausing
• Rest 2min

• @75%
• 2min Rest

Pike push up 4x8

Box step over 5x10

2 Rounds

A. AMRAP 6
6-12-18-24-...reps
Box Jump Overs
Toes-to-bar
Pushups

Rest 2min

B. EMOM 6
B1. 12-15/10-12 Cal.
B2. 12-16 DB Snatches 22,5/15kg
B3. 30-50 Double Unders

Rest 2min

C. AMRAP 6
5 Pullups
10 Ring Dips
15 Wall Balls

Rest 2min before the second Round

• Rest 1min btw

• Rest 1min

EMOM 6:
20sec Bottom hold
- Start with empty barbell and increase weight if you can

AMRAP 20

8 Hang Squat clean 90/65kg
500/450m Bike Ergo
3 Deadlift 140/100kg
12 TTB

1) 8 Push Jerk 48/35kg
2) 8 Burpee over bar
3) 15 Wall Ball 9/6kg

Scale reps not weight!