E2MOM 8:

4/8
4/8
3/6
3/6

EMOM 4:

2/4
2/4
1/2
1/2

EMOM12 (3rnds)
5+5 Box pistol
30s Rocking plank
5+5 Bulgarian split squat
30s keräpito maassa

1min x10 kipping pull-ups

4 Intervals

AMRAP 8
600m Run
+
AMRAP in the remaining time
6 Overhead squats @ 61/43kg
12 Lateral burpees over the bar
18 KB Swings @ 24/16kg

AMRAP 8
800m Row
+
AMRAP in the remaining time
6 DB Thrusters @ 2 x 22.5/15kg
12 Box jump overs (step down) @ 24/20″
18 Toes-to-rings

– Rest 3:00 between intervals –

3:00 Jog @ easy
3:00 Row @ easy
2:00 Jog @ easy/moderate
+
Build to workout weight for OHS and DB thrusters
* Start with 10 Tempo overhead squats @ empty barbell (tempo 3211)
** Practise the other movements between sets as you’re building up
+
Run through
200m Run
4 Overhead squats @ workout weight
8 Lateral burpees over the bar
12 KB swings @ workout weight
250m Row
3 DB thrusters @ workout weight
6 Box jump over (step downs)
9 Toes-to-rings

Back squat

4 to 5 x 6 @ 76-80% (2 RIR), rest 3:00-4:00 b/t sets

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Snatch – Perform 3 waves of 3 sets (3 – 2 – 1) as follows:

Wave #1: 3 @ 68%, 2 @ 73%, 1 @ 78+%
Wave #2: 3 @ 73%, 2 @ 78%, 1 @ 83+%
Wave #3: 3 @ 78%, 2 @ 83%, 1 @ 88+%

Rest 1:00-1:30 between sets
Rest 2:00 between waves

For time:

80 DU
10m hs walk
4 rope climb
10m hs walk
80 DU