2x 5
*easy weight
*1-2min rest

4 x 2min ON / 2min OFF:
- Machine of choice
- Increase pace each round

E2MOM x 4 (8min):
50 DU
10 Shoulder Presses 43/30kg

3 sets:
21 HR Push-ups
15 STOH 43/31kg
9 HSPU
- 1min Rest

EMOM 5:
1 Snatch Balance @60-65% 1RM Snatch

EMOM 5:
1 Snatch Balance @70-75%

9 sets of Snatch:
Sets 1-3: 1 @65% 1RM Snatch
Sets 4-6: 1 @70%
Sets 7-9: 1 @75%
- Rest as needed btw sets

4 Sets:
7/7 Kneeling Landmine Shoulder Presses
10 Renegade Rows
- Rest 60-90sec btw sets

3-4 sets:
10 Cossack Squats 1=1
10 BTN Presses (empty barbell)
10 Good Mornings
- Rest as needed

5 sets:
1 Snatch Balance @65-70%
- Rest as needed

AMRAP 6
1-2-3-4-5…
Deadlift @100/70kg
Wall walk

• rest 3min -

2x AMRAP 3 (1min rest between)
600/500m row
Rest of the time: amrap DU

• rest 3min -

AMRAP 6
3 Bmu / 6 c2b / 6 pull ups
6 db push press @2x22.5/15kg
9 push ups