In teams of 2 (You go/I go style)

6 rounds for time of

• 250m Row
• 10 Over the rower burpee

Find TM in 20min:

Squat Clean + 2 Front Squat + Split Jerk

3 Rounds

Every 2:00

10 Cycllist front squat

10 Weighted pull up

Emom 5
5 Power cleans @70%
rest 1 min
Emom 5
3 power cleans @80%
rest 1 min
Every 30s for 10 times
1 power clean @90%
rest 1 min
Emom 5
3 power cleans @80%
rest 1 min
5 Power cleans @70%

Split jerk from the rack

3 x 5

You choose the weight !

EMOM 3min
5 back squats 65 % RM 1

Rest 1 min

EMOM 3 min
4 back squats 70 %

Rest 1 minute

EMOM 3 min
3 back squats 75 %

Rest 1 minute

EMOM 3 min
2 back squats 80 %

Rest 1 minute

EMOM 3 min
1 back squat 85 %

REPEAT THE SAME FOR THE DEADLIFT!

Whole workout in 36 min!

The result is one number, the total sum of kgs you lifted during all the squats and deadlifts!

For time
10 Deadlifts 140/100kg
20 Handstand Pushups
30 Toes-to-bar
40 Wall Balls
50 DB/KB Snatches 20-25/12-16kg
40 Wall Balls
30 Toes-to-bar
20 Handstand Pushups
10 Deadlifts

One tabata, alternating Plank hold and V-ups. For quality.

AMRAP 15
15 Deadlifts 42,5/30kg
12 Back Squats
9 Push Press
9 Handstand Pushups
12 Pullups
15 Box Jumps

Tabata routine for 8mins (20s. on 10s. off)
Burpees and squats.
Alternate movement on every work period.
For Reps