EMOM 40
- Swing x 25
- 2KB DL x 20
- Thruster x 15
- Russian sit-up x 10
- Rest

For time:

70 Wall balls, 14lb, 10 ft
60 AbMat sit-ups
50 Dumbbell deadlift 2x15 kg
40 Box jump over
30 Strict handstand push-up

Time cap: 20min

Front squat 1x5 @70% 1RM
Front squat 1x4 @75% 1RM
Front squat 1x3 @80% 1RM
Front squat 1x2 @85% 1RM
Front squat 1x1 @90% 1RM

For time:
25 back squat 55 kg
35 kipping handstand push-up
36 row cal
35 kipping handstand push-up
25 back squat

Time cap: 16 min

Bench press 3-3-3-3-3-2-2-2-2-2-1-1-1-1-1

Use the heaviest weight you can for each set.

EMOM40 (8 rounds):
1. Easy row
2. Box step-up
3. Sit-up
4. KB front rack carry
5. SU

50 s work / 10 s rest

3-4rounds:

10+10 Db row
60s D ball hold

As Many Rounds as Possible in 10 minutes :

27 Kettlebell Swing 24/16kg
24 Push-ups
21 Sit-ups
18 Air Squats
15 Burpees
12 Hanging Knee Raise
200m Run

EMOM24:
a) 3-5 squat snatch (dng)
b) 4-8 lateral up & down over bar
c) rest
d) 3-5 squat snatch (dng)
e) 6-12 cal air bike
f) rest

Target: work 20-40s / interval.

5 RFT:
20cal Row
30sec Rest
10cal Row
60sec Rest