EMOM 40:
1st minute: 5 Pull-up, 10 Push-up, 15 Squat
2nd minute: 5 Clean & Jerk 60/40
3rd minute: 10 WBS 9/6
4th minute: 10 Power Snatch 35/25
Repeat 1-4 for 10 rounds

Hip, On the knee, floor

10 thrusters 50/35 kg
8 kb swings 28/20 kg
6 (each arm) ground 2 OH 20/15 kg
4 l sits
2 box jumps 100/70 cm
400m run

For Time:
100 DU
100 Pull-up
100 Push-up Hand Release
100 Sit-up
100 Squat
100 DU

Run 400m
50 x Back Squat (40/30kg)
40 x situp
30 x Shoulder to overhead (40/30kg)
Run 400m
50 x Front Squat (30/20kg)
40 x situp
30 x Shoulder to overhead (30/20kg)
Run 400m
50 x Overhead squat (20/15kg)
40 x situp
30 x Shoulder to overhead (20/15kg)

5 min OTM

10 min OTM (hip, knee)

Record your heaviest weight

5 min OTM

EMOM 30:
5 Pull-up
10 Push-up
15 Squat

3 rounds for quality
3 strict Mus
5+5 shrimp squat
4 strict HSPU