4x AMRAP 6 / rest 3min between amraps

A) machine calories
B) 5 pull up, 10 kbs@24/16kg, 15 sit up

(A+B+A+B)

Every min for 15 minutes
mins 1-3
3 squat snatches @50-60%
rest 4th min
mins 5-7
2 squat snatches @60-70%
rest 8th min
mins 9-15
1 squat snatch @70%+

EMOM 40

1 minute : 11 Wallball 9/6kg (20/14p)
2 minute : Max. Calories Echo Bike. Work 0:20
3 minute : One Arm Overhead Walking Lunge 20m (DB/KB)
4 minute : 0:40 Hollow Hold
5 minute : 17 Ground To Overhead /w Plate 15/10kg
6 minute : 0:40 Reverse Plank
7 minute : 8 Sandbag Clean 60/40p
8 minute : Deadhang on pull up Bar

AMRAP8:
10 alt. DB snatch @ 15/22,5kg
6 DB box over
2 wall walk

5 rounds for time:

• 12 x dumbbell snatch
• 12 x box step-up (60/50cm)
• 12 x kettlebell swing (32/24kg)

15/12 Cal Bike/Row/Ski
15 Overhead Squats @60/42.5kg
12/9 Cal Cal Bike/Row/Ski
12 Overhead Squats
9/6 Cal Cal Bike/Row/Ski
9 Overhead Squats

• Goal: HARD effort. OHS should be capable of being done unbroken.
• Adjust to Front Squat if quality and/or stability dictate that.
• Rx+: 85/55kg
• TIME CAP = 7:00

EMOM x30

1) monosructural
2) round of macho man
3) rest

round of macho man = 3 power clean, 3 front squat, 3 jerk

Xebex Intervals: 3 rounds: 15sec ON, 2min rest.

5 sets:
5 Press (as heavy as possible) / 10 Ring Row, 3sec pause at the top

Lunge Step

3 x ( 2 + 2 )

Barbell behind neck

Send Off 2:30