10 cal row
10 cal bike (xepex)
10 cal ski

10 rounds

For time
10-9-8-7-6-5-4-3-2-1 reps of
Deadlift 1,5x BW
Benchpress 1x BW
Squat Cleans 0,75x BW

10 Cal Echo Bike after each round

AMRAP 13

55 Deadlifts 102,5/70kg
55 Wall Balls 20/14p
55 Calorie Row
55 Handstand Push Ups

On the 3:00 x 4 Sets

3 Reps @ 83%

EMOM 30
1) muscle up
2) wall ball
3) alt. pistol
4) OH walking lunge
5) rest

---

pick load so you can move trough 50s.

snatch pull
+
hang power
+
hang snatch
+ oHS

---

built up to daily max

Kettlebell:

Moving target kettlebell complex with a partner You go, I go so partner 1 does 1 clean + 2 press + 1 squat then partner 2 does the same and so on.

1 clean + 2 press + 1 squat
1 clean + 3 press + 1 squat
1 clean + 5 press + 1 squat

REST 1 min.

1 clean + 1 press + 2 squat
1 clean + 1 press + 3 squat
1 clean + 1 press + 5 squat

REST 1 min.

2 clean + 1 press + 1 squat
3 clean + 1 press + 1 squat
5 clean + 1 press + 1 squat

REST 2 min. and repeat.

@2x20/12 kg
Choose a weight you can strict press 6-8 times.

EMOM 12 min.
1: 20 total russian twist@light-moderate
2: 10/10 teapot
3: 30-45 sec. plank
4: rest

AMRAP 9

3-6-9-12...

Bench Press 60/42,5kg
Ski erg Calories

On The 2:30 x 6 Sets:

4 Shoulder Press @ 68 - 78%

AMRAP 9

3-6-9-12.....
Deadlift 60/40kg
10-12-14-16....
Wallball