EMOM 9 ( AMRAP )

Minute 1 : Strict Pull-Ups ( at least 5 every round )
Minute 2 : Calories Echo Bike
Minute 3 : Push-ups

4 rounds:

• 1 min kettlebell press (30 sec left, 30 sec right)
• 1 min Handstand walk / wall climb
• 1 min Slam ball / v-ups

3 rounds of

• max reps unbroken wall balls
• rest as needed between rounds

Three five minute amraps with partner

• 30 deadlift @ 60/40kg
• 20 push up

rest 2 minutes

• 40 air squat
• 30 kb swing 24/16kg

rest 2 minutes

• 50 cal row
• 40 abmat sit ups

Strength (load)
Front squat 1RM + Max reps @ 90% 1RM

Metcon (reps)

AMRAP in 20 minutes of:
20 Double unders
1 round of “Cindy”

Accessory:

Banded press, 4-5 x 15-20 - Light
Banded pull apart, 4-5 x 15-20 - Light
1-Arm plank, 4 x 20-30s/arm

Rest 1 min between sets

AMRAP15
6 t2b
12 wall ball
18 db snatch 45/35lbs

EMOM 45 (40sec ON / 20sec OFF)

1) Burpee
2) Plank Hold
3) MB Clean 9/6kg
4) Farmers carry 32/24kg
5) Rest

KEEP HR 60-70%

"Strength (load)

Sumo deadlift, every 3:00 (15 minutes)

3 @RPE6
3 @RPE7
3 @RPE8
2x3 @RPE9

"

“The Chief”

AMRAP in 3 minutes:
3 Power cleans 60/40kg
6 Push-ups
9 Air squats

1 min rest.

Repeat for a total of 5 rounds.