EMOM 6:
1 Power Snatch @75-80%

For Time x4

3 Rive
6 Box
9 Burbee
12 tangon yli hyppy

Time cap 15min

2-3sets:

8-12 cyclist squat (slow tempo)
10+10 Db row
45-90s plank hold

4 min EMOM x 3 sets (30 s on / 30 s off)
A. T2B
B. alternating DB snatch
C. double unders
D. pull ups
3 min rest between emoms

** L-sit hold**

AMRAP 2

• Set between 2 parallettes or stacks of plates. The legs don’t have to be perfectly straight but do need to be kept off the ground for time to accumulate.

Deadlift

AMRAP 2 @ 60%1RM deadlift

Thrusters

AMRAP 2 @ 43/30kg

E4MOM 4
6 shuttle runs
10 DB bench press
10 pullups
10 V-ups

E2.5MOM 4
3 front squats + 1 split jerk

E2MOM 6
1-2: 3 push press + 3 push jerk
3-4: 3 push press + 2 push jerk
5-6: 2 push press + 2 push jerk