• Weighted sit-up
• Box jumps

EMOM 20min

Even: 10 Wall Ball, pull ups rest of the minute
Odd : 7 Toes-to-bar, Box jumps rest of the minute

Wall Balls
Each minute do 3 burpees

for time :
Ladder
10-1 thrusters @15
1-10 burpees disk jumps

Snatch 1RM

5 RDS:
2:00 15 Deadlift 80/55 + ME Burpee Box Jump 60/50
1:00 Rest
Score = Total BBJ

3 rounds
15kb swings 24kg/16kg
15 cal row

Split jerk 5x1

Back squat 4x4

Odd minutes: C2rings pull-up
Even minutes: Ring dipp