On The 2:30 x 6 Sets :

Set 1 : 2 Reps 73%
Set 2 : 1 Rep 76%
Set 3 : 1 Rep 79%
Set 4 : 2 Reps 76%
Set 5 : 1 Rep 79%
Set 6 : 1 Rep 82%

For time

• 800-meter run
• 10 rounds of
  • 5 hang power cleans
  • 30 double-unders
• 800-meter run

♀ 95 lb
♂ 135 lb

EMOM x 21 MINUTES
MIN 1&2 - AMRAP of...3 Strict Pull-Ups + 9 Plate Ground to Overhead + 15 Sit-Ups*
MIN 3 - :50 Plank Hold
*Pick-up where you left off.
(Score is Total Rounds + Reps)
Optional : up down jumping pull up

REST 2 mins

EMOM x 12 MINUTES
MIN 1: 10/8 cal row
MIN 2: 10 wall ball@9/6kg
add 2 reps to each movement after each round

Back Squat

6 Sets Of 7

Go every 3:00

Score : Total lifted kilos.

Each round or Time

3 Rounds
302 Cal Bike
15 HSPU
10 Power Cleans
@70/47.5 kg
rest 2 min

1 RPM thruster

4 trys

Strict TTB
3 - 5 sets of 5 reps

or

Garhammer Raise
3 - 5 sets of 5 - 10 reps

Based on strength

AMRAP 20 min

in Teams of 2
1 round per person, while team mate recovers

8 CTB Pull-ups
7 m (ish) Dual KB OH Walking Lunges
8 Burpees
7 m OH Walking Lunges

emom 15min
3 sets of

1. ghd 10
2. 12 hand release push up
3. 12 box jump over
4. 2 walk walk + 10s hold at the top
5. Air runner (fast) 50s

15min AMRAP

12 cal
8 push-ups
12 sit-ups
8 push-press
12 KB swing