EMOM30:

1. 8-12 Kettlebell Swings 24kg/16kg
2. 8-12 Box jumps
3. 8-12 Pull-Ups
4. 8-12 Wall balls 9kg/6kg
5. Rest

Hang clean + push jerk 6x(2+1) x 75% of clean and jerk 1RM

20 K2E (knees to elbows)
25 kb swings 24kg/16kg
20 burpees
20 dumbbell thrusters 2x22,5kg/2x15kg
20 cal row
20 v-ups
20 pull ups
100 DUs

5 sets of Power Snatch
Set 1: 3 @55%
Set 2: 3 @60%
Set 3: 3 @65%
Set 4: 2 @70%
Set 5: 2 @75%
- Rest 2-3min btw sets

A,
Yoke Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest 4 mins between sets.

5x 20m

Rest 2-4 mins.

B,
Every 1 min for 21 mins, alternating between:
20/17 Bike Calories
20 Push-ups
2 Rope Climbs

Complete in teams of 3.

Partners Rotate through exercises. If you don't complete the specified work within the minute each missed rep counts as a caloire you complete as a team on the bike at the end of the workout.

C,
3 rounds for quality of:
50 Seated Band Leg Curls
50 Seated Calf Raises
10 L/10 R Hip Rotations

2-3 rounds.

“Wittman”: 7 Rounds For Time

Rx
15 Kettlebell Swings (24/16 kg)
15 Power Cleans (43/30 kg)
15 Box Jumps (24/20 ")

Scaled
15 Kettlebell Swings (20/12 kg)
15 Power Cleans (35/25 kg)
15 Box Jumps (24/20 ")

Eazy
15 Kettlebell Swings (16/10 kg)
15 Power Cleans (30/20 kg)
15 Box Jumps or Steps (24/20 ")

From 0:00 min to 10:00
1917 m row or ski

From 10:00 to 25:00
Complete as many rounds as possible:
20 med ball cleans 9/6 kg
40 sit ups
60 double unders

From 30:00 to 40:00
104 burpees

For quality

9-12-15

Hang Squat Cleans
Strict HSPU

@61/43

3 rounds of
30s. DU's
7 ring row
4 1-arm DB OHS e/s
2 rounds 3 reps each
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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Block Snatch

6x every 90s.

3 reps
@ 65%

8 Min AMRAP

8 Front Squats
10 Pull Ups
12 HSPU
@61/43
RPE 7