4 rounds, 4 mins each, for max reps of:
6 HSPU
1 Legless Rope Climb 4m
4 Sandbag Over Shoulder 60/40kg
1 Rope Climb 4m
6 HSPU
50 DU
Max cal Row

• Rest 2 mins btw rounds

On The 2:30 x 6 Sets:

3 shoulder press @ 73 - 80%

A,
3 rounds for time of:
21/17 Bike Calories
15 Hang Power Cleans, 61/43kg
9 Weighted Pull-ups, 15/10kg

Goal: Sub 13 min

B,
Double Kettlebell Box Step-up, 24/16kg: 3 x 1 min / 1:30

1 min of work followed by 1:30 of rest for 3 intervals.
Score is the total reps performed in all of the intervals.

Perform banded.

C,
Side Plank 3x 40 secs
Rest as needed between sets.
3x 20 secs/side

EMOM 32 min

1) bar MU
2) KB snatch 32/20kg
3) double unders
4) rest
- work 40s. rest 20s.
- pick reps to keep trough out the emom

5x
5m Shuttle runs
3 Rounds:
5 Pull ups
5 Push ups
5 banded kb swing

---

Deadlift
3x3 @90% of 1rm
1x10 @65% of 1rm
rest 2:30

2x15 etureisikone

40 MIN/5 rounds EMOM:
1. 10 back squat @50%
2. 10 T2B
3. 1-6 HSPU
4. 20 Russian twist 10/15 kg
5. 10 Pull-ups
6. 8+8 DB snatch, 15/22,5 kg
7. 10 burbees
8. Rest

5 rounds for time of:

• 50 double-unders
• 50-ft. single-arm overhead lunge

Men 50-lb. dumbbell
Women 35-lb. dumbbell

Max Unbroken Strict HSPU

EMOMx24 (6 rounds)

1) 60-80m burpee + shuttle run
2) 1-2 rope climb
3) AMRAP:
4 toes to bar
8 air squats
4) rest