AMRAP 20
- One arm swing 10+10
- One arm longcycle 5+5
- Goblet squat 10
- Abbmat sit-up 15
- Echo bike / row ergo 12/15 cal

4 SETS
- Dragon flag 10
- Kb move plank 10

3 rounds for time:
15/12cal AB
3 BMU
10 Thrusters @35/25kg

Rest 5min

3 rounds for time:
15/12cal Ski
10 C2B
20 Push-ups

Snatch
1 set of 3's @60%
1 set of 3's @65%
1 set of 2's @70%
1 set of 2's @75%
3 sets of 2's @80%

4 rds - E75s

1. 4 C&J (70kg / 50kg)
2. 40 m sled push
3. 14 GHD Sit ups
4. 14 HSPU
5. 14 WB
6. 4 rMU / BMU
7. 8 Reverse Lunges (70 / 50kg)
8. REST

EMOM30:
a) db bench press
b) lying to standing / strict chin up / negative chin ups
c) rest / easy machine (RPE 4-5/10)
d) Standing Arnold press (double db)
e) alt. iso-hold bent-over row (double kb/db)
f) rest

Work 30-45s / min, reps and weight by feel. Goal is to get good pump / good quality reps.

3 sets:
10 GHD Barbell Back Extensions
10 (GHD) Weighted Russian Twists
10 Double DB Suitcase Hold Heel Elevated Squats
5 High Box Jumps 80/60cm
- Rest 1:30 btw sets

4 sets for time:
300m Run
15 Push ups
30m Skillmill Sled Push 9/8
15 Push Ups
- Rest 1:30 btw sets

Power snatch & overhead squat
2 @ 60% of max snatch
2 @ 65%
2 @ 70%
2 @ 75%

Snatch panda pulls
4 x 3 @ 80% of max snatch

Front squat
2 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%

Optional accessories
3 x 8 banded pull ups
3 x 8 DB bent over row (each side)
3 x 8 internal shoulder rotations

21-15-9-6 reps for time of

• Bike calories
• Handstand push-ups

Complete as many rounds as possible in 23 minutes

• 16 shuttle runs (each 25-ft length is 1 rep)
• 9 bar-facing burpees
• 3 power cleans

♀125 lb ♂ 185 lb