E2MOM (Every 2 minutes on the minute) for 40 minutes (4 rounds)
1: 25/20 cal row
2: 25 wall balls@9/6 kg
3: 200m medball run
4: 20/16 bike/ski cal
5: 20 medball up and down to GTOH

0:00-2:00: 25/20 cal row, remaining time is rest.
2:00-4:00: 25 wall balls, remaining time is rest. Etc…

Back squat

4x4
* 3 high box jump after each set

E3MOM /1-2 RIR

6-8sets:

3-4x 1 snatch + 1 hang snatch 75-80%
3-4x 1 snatch 80-85%

4 x 1min ON / OFF:
Sandbag Bearhug Hold

5 sets:
8 Cable Lat Pulldowns (wide grip)
- Rest 1min btw sets

EMOM 32

1) 4-8 SB cleans + AMRAP shuttle runs in the remaining time
2) 15-25 GHD sit-ups
3) 2-4 Handstand walks7.62m
4) Rest
5) 12-16 steps, DB Overhead walking lunges
6) 2-4 Rope climbs
7) AMRAP Double-unders
8) Rest

Weights.
SB squats → 90/68kg, 68/45kg, lighter if needed, see other options in session notes
DB OH WL → 2 x 32.5/22.5kg, 2 x 27.5/20kg, 2 x 22.5/15kg
Choose a challenging number of repetitions that’s still repeatable through the EMOM

SB cleans → Dual KB clean and jerk @ 2 x 32/24kg or 24/16kg or 16/12kg→ Power clean @ 83/61kg, or lighter if needed

Alternate B1/B2

B1. Banded DB bench press – 4 x 8-12 @ 2/1-2/1/1 RIR, rest 1:00 before B2

B2. Seal row – 4 x 8-10 @ 2/1-2/1/1 RIR, rest 2:00 before B1

Notes (B1).
– Use a thin band for resistance
– Make sure to set the exercise up safely and control the weight through the range
Notes (C).
– 1st set is 3 RIR, 2nd 2-3 RIR and final set is 2 RIR ( = sets should get harder as you go)
– Use weights that allow you to feel the target muscles (not too heavy where you compensate)

EMOM x 32-40

1) row
2) 1-3 rope climb
3) bike
4) 2-4 wall walk / or 5-15m hs walk

easy&steady pace / ave PK 1-2

3-4 sets:

3-10 strict pull up / scale up strict c2b
3-10 ring dip (banded if needed)

rest as needed between sets

4-5sets:

3 snatch balance / Easy&fast !!

EMOM or E75s