Split Squats + Jumps

5 x ( 10 + 3 ) + ( 10 + 3 )

Send Off 3:00

snatch deadlift 5x3

6 Rounds For Time:
45 Double Unders
30 Air Squats
15/12 Calorie Row

Option

Emom24
25-45 Double Unders
20-30 Air Squats
12/9 Calorie Row
Rest

3 rounds of:

In 4min
20 alternating heavy db snatch 70/45lbs
10 t2b
10 alternating heavy db snatch
5 t2b
rest of the time du`s

• rest 3min

In 4min
20 shoulder to overhead 50/35kg
10 c2b/pull up
10 s2o
5 c2b/ pull up
rest of the time erg for cal

• rest 3min

Find in 12 Minutes 2 RM OTD.

EMOM 5

High Hang Squat Clean + Hang Squat Clean @ 50% HHSC

20 Min Emom
1. 8 Deadlifts 120/75kg
2. 5-8 strict t hspu

5 x E2MOM
15-20 wall ball + rest of the time erg

• rest 4 min

5 x E2MOM
3-4 wall climb + rest of the time farmers carry

• rest 4 min

5 x E2MOM
8-10 pull up
8-10 burpee
30-50 du

10 rounds for time of:

3 ohs 60/40kg
3 bar over burpee
 - you can snatch the first ohs, no racks allowed

tc 8min

EMOM 21, For Total Reps.

1 Minute : Bike Calories
2 Minute : Thrusters 35/25kg
3 Minute : Row Calories