3x 2+2 @60-70%

EMOM 30-40 ( 6 - 8 rounds )

Minute 1 : Echo Bike Calories
Minute 2 : KB Farmers Carry
Minute 3 : Shuttle Runs
Minute 4 : KB Front Rack Carry
miunte 5 : Rest

• Goals on these EMOMs is to hold consistent number across all rounds.

Wide grip bench press 20-16-12 reps

21-15-9 for time of:
Clean (45/30Kg)
Ring dips

21-15-9
kb snatch left (24/16)
toes to bar
Kb snatch right (24/16)

Rest day

3 rounds AFAP of:
D.U. x50
One hand K.B. swing x40 (16/20kg)
Sit up x30
Thruster x20 (30/40kg)
600m sprint
2 min. rest

Front Squat

3 sets x 5 reps @ 70% (70kg)

Focus on the Hip mobility. Use all the weapons!

For time:
50 Wall ball shots
25 L Pull-ups
40 Wall ball shots
20 L Pull-ups
30 Wall ball shots
15 L Pull-ups
20 Wall ball shots
10 L Pull-ups