E3MOM 3
5 TnG power clean
one left in the tank

EMOM 5
3 TnG power clean (light weights)

4 RFT
10 front rack step-ups 115/75 lbs
20 push ups

-after 1 round 30 sec pause, after 2 round 45 sec pause, after 3 round 60 sec rest.
-15 min timecap.

3-4 Sets:
1 TGU + 3 KB Windmills (3 each arm)
45-60sec Sandbag Bearhug Hold 60/40kg
30/30sec Copenhagen Plank

3 Rounds of
5 hang squat cleans @65%-70% - Should be unbroken
10 chest to bar
1min Max cal bike
REST 3min in between rounds

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REST an extra 2min after last round - 5min total

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3 Rounds
7 Power Clean 60-70% - Should be unbroken
14 Handstand pushups
1 min max cal ski
REST 3min
score is cal bike + ski

3 rounds, for time
10 deadlift
8 hang power clean
6 front squat

3 sets of
2 front squats (86-94%)
rest 30sec
6 push jerks
rest 2min between sets

EMOM 12
1 snatch
- 4 @75%
- 4 @85%
- 2 @90%
- 2 @95%

EMOM 5
1 snatch pull + 1 snatch (60-70%)

20s on / 20s off for 6 rounds:
a) kipping k2e / kipping pull up practice OR strict pull ups (alter between movements every other round)
b) slam ball
c) wall kick / negative HSPU / feet-on-box HSPU
d) rest