EMOM 16

Minute 1 : Max Unbroken Reps Shoulder Press @ 75% Heaviest weight OTD.
Minute 2 : 15 American Swing
Minute 3 : Max Single Unders
Minute 4 : Rest

Score : Total repetition Shoulder Press

Rx´d
4 rounds:

8 burpee over Db
6 Db thruster @2x22,5/15kg
4 bmu

rest 2min between sets

Scaled
4 rounds:

8 burpee over Db
6 Db thruster 2x15/10kg,
4 c2b / or 6 pull up

rest 2min between sets

Deadlift
3x10
2-3 reps in tank

3x4
front squat (tempo 40X0)
2-3reps in tank, not too heavy

EMOM x 10
power clean
3x3 (50-60%)
3x2 (60-70%)
4x1 (65-75%)

Basic Endurance @ HR Zone 2-3 ( 50 minutes )

6 Minutes Cardio
1 Round :
10 Banded Circle
20 DeadBugs
30 Air Squats
6 Minutes Cardio
1 Round :
1:00 Plank
10+10 One Arm Deadlift w/ KB
10 Active Spiderman

4-5sets
3 push press behind the neck + 2 Snatch balance + 1 ohs

(40-60%, BE FAST, not too heavy)

EMOM x 8-12
1) bike
2) 5 snatch grip dl + 5 snatch + 5 OHS
3) bike
4) 5 snatch grip push press + 5 snatch balance + 5s bottom of OHS

Bench press 8x3@72,5%
Last set amrap