AMRAP 20 for quality:

1 min easy erg
10 double DB/KB floor press
20 sec hanging L-sit / tucked knees hold
5 strict hspu
10+10 banded woodchop

Work 20 minutes. Rest 1 min between movement.

30 DeadBug
:40 Ring Plank
20 Wall Sit-Ups
10+10 Side Crunch w/ KB
3-5 Wall Climb

6-8 x 2 power snatch

• add weight until heavy
• rest as needed

2-3 rounds
10+10 windmill @light/moderate weight
15-20 hollow rocks
15-20 supermans
rest 1-2 min

Every 4 min for 20 minutes (5 rounds)
30-50 double unders
10-20 toes to bars
10-20 pistol squats or 20-30 air squats
Dont use over 3 mins for working.

EMOM 16
1. 10 Kipping pull-ups
2. 3 Wall Walks
3. 10 T2B
4. REST

EMOM 12

1) 20 s Handstand
2) 8 Strict T2B
3) 40 DU

3 Rounds for time;
400m Run
10 Deadlift 120/105kg
20 box jump overs
Rest 2 Minutes

TC 18 Minutes

Strict Pull Ups

3-1-3-1-3-1

Use Weights / Rubber Band

Go Every 3:00

EMOM6:
1. 3 strict hspu
2. 25 sec max kipping pull up/c2b /bmu

• rest 3 min

EMOM6:
1. 6-10 kipping hspu
2. 25 sec max burpee box jump over