EMOM 12

Minute 1 : 12 - 16 Toes To Rings
Minute 2 : 5 - 8 Sumo Deadlift High Pull
Minute 3 : 10/8 Cal Echo

AMRAP 15
15 wall ball @9/6kg
10 push ups
15 sumodeadlift high pull @40/30kg

30s Banded Lat Stretch ( each )
30s Banded Ankle Stretch ( Each )
30s Calf Stretch on Post ( each )
30s Banded Pass Trough
4:00 Row

For time : ( portioned however )

30 D-Ball to Shoulder 60/40kg
30 Deficit HSPU 2"/1"

CAP 10

2 Rounds For time:

2500m Bike ( 1000m Run )
50 Thrusters 20/15kg
30 CTB

CAP 20

• Athletes should bike at a pace that allows them to push the thrusters and pull-ups.
• If you are goin to break up the barbell, let's make sure your breaks are are short. Count 5 -7 seconds in your head then get right back to work. Athletes Should be able hold on for big unbroken sets of 10 or more.
• As soos as you finish the thrusters, let's get the hands on pull up bar as quickly as possible. Same as the trusters, lets be a sure our breaks are short.

On the 3:00 x 5 Sets

1 Rep @ 83%

On The 3:00 x 5 Rounds:

HS Walk
Max Echo Bike Calories

Round 1: 30m HS Walk
Round 2: 25m HS Walk
Round 3: 20m HS Walk
Round 4: 15m HS Walk
Round 5: 10m HS Walk

5 rounds
60s. Sled Drag @ AHAFA
6 alt. DB snatch 22,5kg/30kg
10 sand bag over box 48 inch

For time:

21-15-9-9-15-21

Deadlift 102,5/70kg
Burpees

• Quick breaks are key on the deadlifts. For some athletes, quick small sets will work best while for other athletes, bigger sets will work best. Go with the strategy that keep you moving.

• Pace the burpees in way that will allow you to hold on for big deadlift sets. Goin a touch slower than you think can pay off in the later rounds.

( 12 - 20 )

1:00 + 1:00 Banded Hamstring Stretch
30s Push Up to Down Dog
1:00 Active Spiderman
4:00 Cardio