10 x EMO5M

3 min Air Bike (steady medium pace)
20m Farmer Walk (100kg)
5 x Shoulder Press (40kg)

One-arm DB-row 3x 12+12 reps

Bent over barbell row 4x10 reps

10 x E1,5MOM

3 x thruster (try to find your 3 RM)

5 x 6 min AMRAP

A) For 6 min perform 2 Rounds of:
- 5 burpees
- 10 sit ups
- 15 air squats
For the remainder of time row for max calories

Every calorie = 1 Rep

1 min transition

B) For 6 min perform 2 Rounds of:
- 5 burpees
- 10 sit ups
- 15 squats
For the remaining time run for max distance.

Every 10m = 1 Rep

1 min transition

C) For 6min perform 2 Rounds of:
- 5 burpees
- 10 sit ups
- 15 squats
For the remaining time bike for max calories

1 min transition

D) For 6 min perform 2 Rounds of:
- 5 burpees
- 10 sit ups
- 15 squats
For the remaining time perform an AMRAP of:
- 12 Deadlifts (50/30)
- 9 Hang Power Cleans
- 6 Shoulder to Overhead

1 min transition

E) For 6 min perform 2 Rounds of:
- 5 burpees
-10 sit ups
-15 squats
For the remaining time perform an AMRAP of:
- 10 pull ups
- 10 box jumps

Boxing Jackie

For time:
75 box jumps 60/50 cm
50 thrusters 20/15 kg
30 Pull-ups

“Open 17.1” For Time:
One-Arm DB Power Snatch (22.5/15Kg) 10 reps
Plyo Box Burpees Jump Overs (60/50 cm) 15 reps
One-Arm DB Power Snatch 20 reps
Plyo Box Burpees Jump Overs 15 reps
One-Arm DB Power Snatch 30 reps
Plyo Box Burpees Jump Overs 15 reps
One-Arm DB Power Snatch 40 reps
Plyo Box Burpees Jump Overs 15 reps
One-Arm DB Power Snatch 50 reps
Plyo Box Burpees Jump Overs 15 reps
20 Min Timecap

Accessory 4rds

7 Inchworms
35 Weighted sit ups

Optional Accessory:

3-4 rounds, rest as needed

1) 20-30 Wall Facing Shoulder Taps
2) 15-30 sec L-Hang
3) 20-30sec Slamball/Sandbag Carry

RPE 3-4

4 rounds with partner

10/10 DB box step overs 2x15 kg
10/10 DB burpee DL 2x15 kg
5+5 / 5+5 Ring dips (strict + kipping)
10/10 Sit up