EMOM40:
a) run (e.g. 100-200m)
b) row
c) ski / bike erg / air bike
d) rest

Target: Work 30-45s / interval, RPE 7-8

For time

Rx´d
15-12-9
row calories
deadlift@100/70kg

rest 5min

15-12-9-6
hang squat clean@60/40kg
burpee over bar

For time

Scaled
15-12-9
row calories
deadlift@80/55kg

rest 5min

15-12-9-6
hang squat clean@40/30kg
burpee over bar

For time

Rx´d
3rounds:
200m run
9 c2b
9 hspu
3 rope climb

rest 5min

1 round:
400m run
12 bmu
12 hspu
3 rope climb

Scaled
3rounds:
200m run
9 pull up
9 push up
3 rope climb
Scale up with vest

rest 5min

1 round:
400m run
16 pull up
16 push up
3 rope climb

Targets under 15min & 7min

Push press
4x8
(2-3reps in tank)

For time:
3 rounds of:
10 Alt. DB Hang Snatches 22,5/15kg
15 T2B
30 DU
——————— Rest 3mins ———————
20 Alt. DB Hang Snatches 20/12,5kg
30 T2B
60 DU

5 sets of Power Snatch Complex:
1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch
Set 1: @50%
Sets 2-3: @55%
Sets 4-5: @60%
- Rest as needed

AMRAP 16

30 Push-ups
30 Sit-ups
30 Air Squats
30 Burpees
30 Cal Bike Erg
30 Jumping Jacks
30 Reverse Lunges
30 Plank Hip Taps

5 SuperSets:

6 Shoulder Press
6 Dumbbell Bench Press

Go Every 4:30

10-15min:
Rowing, Ski, Bike (easy recovery)
- Rest as needed