EMOM 20
Alt. A and B

A) 7 Lunge-Lunge-Squat
B) 12-15 V-ups or Knee-hugs

A.
5x
8 bench press
8 strict pull-up

B.
5x
8 strict hspu
8 strict chin-up
8 strict dip

C.
3x
15 DB bench press
15 ring row

D.
3x
"21's" bicep curls (barbell)
15 (2x db) shoulder press

E.
TABATA:
Push-up + bicep curl (banded)
TABATA:
Banded bicep curl + skullcrusher

20 lbs

21-15-9 reps 
HR Pushups
Dips (off a bench/chair)
Handstand Pushups 

*50 Jumping Jacks after each round.

Rotation side plank (4 x 30s) each side
45sec rest between sets

Then
TABATA: 1. Hollow rocks.
2. Back extensions.

Four sets of three deadlifts

4 RFT:
20 Burpees
15 Bench dips
10(5/5) Single arm DB OHS 20/15kg

SNATCHING

6x
3 Single arm DB split snatch & Split jerk
- First 3 reps with R arm then 3 reps with L arm. Then rest for 2min. Repeat 6 times.

Warm up
3 Rounds:
30 Plate Hops
15 Air Squats
10 DB Shoulder to Overhead (Each Side)

Metcon
2 Sets
AMRAP 8 :
8 Single Arm Dumbbell Squat Snatch 15/22,5kg
8 Box Jump 50/60cm (with step down)
-Rest 2 minutes between sets-

Accessory Work "Ab Burner"
2 Sets:
:30 Side Plank Hold
1:00 Flutter Kicks
:30 Side Plank Hold
1:00 Flutter Kicks
-Rest 1:00 B/T Sets-
-then-
Strict Pull Up / Bed Sheet rows / Ring row / SIngle arm kb row's ..
3 Sets of Max Reps
rest as needed

5 round for max rep
1' db snatch 22,5 kg
1' wbs
1' box jump
1' C&J 50 kg
1' rest
Score = tot rep