EMOM, 6 Rounds For Reps.

Work 0:40 / Rest 0:20

Minute 1 : Bike Erg Calories
Minute 2 : Wallballs 20/14p
Minute 3 : Row Erg Calories
Minute 4 : Burpees
Minute 5 : Rest

• Score is slowest reps round.

AMRAP 9

3 Squat Cleans 65/50kg
30 Jump Over Barbell
20 Sit-ups

EMOM 16

1 Minute : 4 Strict Chin-Ups ( Weighted / Banded )
2 Minute : Rest
3 Minute : 6 - 10 Ring Dips
4 Minute : Rest

(Metcon, interval)
On the running clock, complete following:

0:00-10:00

15-12-9
Deadlifts 70/45kg
Box jumps 24/20”

10:00-20:00

12-9-6
Deadlifts 70/45kg
Box jumps 24/20”

20:00-30:00

9-6-3
Deadlifts 70/45kg
Box jumps 24/20”

Strength (load)

Weighted pull-ups 7 sets of 1. 2:00 min send-off

For time:
1km row or 2km bike
50 thrusters 30/20kg
30 C2B
2km bike or 1km row
50 thrusters 30/20kg
30 Bar MU

TC 25 Minutes

If it’s a big class we will go in 2 waves. Switch the machine after the 30 c2b. So everyone rows and bikes in the workout

Hang Snatch 6x2

2 Rounds

AMRAP 4
Dual DB Thrusters 12 reps. 22,5/15kg
Toes To Bar 12 reps
Row Calories 20/15 Calories

Rest 3

AMRAP 4
Wallballs 20 reps. 20/14p
Box Jumps 8 reps. 30/24"
Bike Calories 20/15 Calories

Rest 3

AMRAP 4
Kettlebell Hang Snatch 16 reps. 24/16kg
Double Unders 30 reps.
Puhs-Ups 20 reps

Rest 3

20min AMRAP
10 x Push Press
10 x Kettlebell Swing
10 x Box Jump

Parters complete full rounds before switching. While one athlete completes a full round of “Jack” the second athlete must complete 2 heavy power snatches before starting their turn on “Jack”. May sub stone to shoulder for snatches if you would like.
*Hybrid workout

AMRAP 4
40 wallball
*remaining time up & down