2 x 6 min, rest 2 min between

A.
8 air squat
8 DB/KB snatch (alternating)
8 burpee

B.
8 reverse lunge
8 DB/KB hang C&J (alternating)
8 box jump

3 rounds:
10+10 single leg KB deadlift
10+10 box step up
10 +10 bulgarian split squat
-rest as needed-

Warm up

A) For 6min (easy)
1min row
1min shuttle run / echo bike

B) Front squat warm-up:
10-8-6-4 up to 60% 1RM

C) Pull-up warm-up:
3 rounds: 8 scapular pull-up + 6 ring row

Workout

A) Front squat
5x6 @65-75% of 1RM
Rest 2,5-3min

B) Push press 4x3
Rest 2-2,5min

C) On the minute for 9min
1. Straight arm pull down (banded)
2. Lateral raises (DB's / plates)
3. 15-30s L-sit hold

RestDay!

EMOM’24
1. 30 DU
2. 10 STOH 50kg
3. 8 Hang squat clean 50kg
4. Rest

1 min: row
2 min: bike
3 min: ski
4 min : assault bike

45sec work and 15sec rest

12 min emom

1-2 rope climb
30 s back squat
30 s butterfly chest press

Rest 2 min

12 min emom

8-12 Toes to rings
30 s reverse lunges
30 s ring row (slow)

3) 3 rounds
20 kb hang squat cleans 24kg/16kg, alternating
6 strict pull ups
6 pass throughs
3+3 TGU 24kg/16kg

AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (43/30 kg)
30 Cal Row
30 Thrusters (42/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52/35 kg)

10min easy bike

3x
7 min medium bike
3 min medium Row

10min easy bike