EMOM x 8

1) 10m fr walking lunge
2) 10-15 wallball

E90S x 10

squat clean + jerk

12 Min EMOM
1 clean + 1 front squat
Build up each min from ~60% of clean

Pause Back Squat

5 Sets Of 3. Each Rep 2-3 Sec pause Below Parallette ( Bottom ) @ 55-60%

Go Every 2:30

AMRAP 20:

1 min easyish ergo / shuttle run
15 box jump (step down)
6-12 t2b
3-6 (deficit) kipping hspu

• Steady pace!!!

For time :

6-9-12
Hang Squat Clean @50% OTD BS 2RM
Strict Handstand Push-Ups

TC 10

In 10 minutes

• 3 x super sets of (max L-sit + max 20sec weighted plank), rest as needed

2 x AMRAP 3min:

10 Db snatch
5 box jump over

rest 1min

In 14 minutes Up To 75% Sets Of 2 ( RIR 4+ )

Metcon (time)

Five rounds for time of:
22 Kettlebell swings 32/24kg
22 Box jump 24”/20”
400m run
22 Burpees
22 Wallball shots 20/14lb