3 rounds
1.min 5+ hspu/variations
2.min 5+ pull-up/variations
3.min 10+ oh lunges
4.min rest

Core
3 rounds
10 hollow rock
10 v-ups
10 sec tuck hold
10 sit-ups

Rest 1min between rounda

A.
4 x
1-1-1-1 Frontsquat
*15s btw reps
*3min btw sets

B.
10min EMOM:
1. 20 WB
2. 30sec Dual KB FR wallsit

C.
3 x (A+B+A)
A) 21-15-9 Cal bike (row) + dual KB frontsquat
B) 21-15-9 Cal bike (row) + dual KB FR lunge steps

D.
CORE

Fitness For time:

600m run
20 hang power snatch
600m run
20 front squat

Amrap 12
5+5 KB thruster
10 burpee over KB
20 KB swing

Rx 24/16 kg

"DT"
5 ROUND FOR TIME OF:
12 DEADLIFT
9 HANG POWER CLEAN
6 PUSH JERK 60/40 40/30

HSPU / Box HSPU / Pike Push Ups
3-6 reps, go every 2 minutes (5 rounds)

EMOM20:
1. 10 DB Push Press
2. 6-10 Toes to Rings
3. 6-10 Box over Burbee
4. 6-10 cal Ski
5. REST

3x10 DB Strict Press

A.
5 x
10 DB Bench press
10 Strict dip

B.
5 x
10 Strict pull-up
10 DB rows

C.
3 x
”21’s” Bicep curl
15 Bench dips

D.
10+10 Chest flyes
10+10 Lateral rises
15 Face pulls
*all banded

E.
”Tabata 16”:
V-ups/Russian twist/Cyclist crunch/Toe touches

Power Snatch 3x2

With partner/teams of 3
2 round
First round fast, second round faster
3min rest between rounds

20/30 box jump
100/150 du/su
20/30 box jump
30/50 t2b/leg raises
20/30 box jump
20/30 thruster

On the 2 min for 10min
5x Front squat