For time
40 Hang DB power snaches 15/22,5
40 wall balls 6/9
40 DB power cleans
40 lunges
40 DB push presses
40 box jumps M/L
40 Russian hex DB swings 15/22,5
40 mountain climbers (both legs 40)
40 ring rows
40 High burpees

40min emom
Erg
Burbee
Kb swing
Rest

5 rounds for time:

5 burpee
10+10 kumpparikävely sivuttain
20 glute buster with 12,5kg (squeeze up)
15 jump squat
100m RUN (as fast as you can)

20 lunges
15 squat (with 12,5kg)
10 abs
5 push-ups
100m RUN (as fast as you can)

A: 10min emom
1x strict hspu
B: Reverse dB flys 3x10
C: SA triceps push downs 2x12

inside 15 mins
Practise Technique, Climb to moderate/heavy sets of 3 pc + 3 pj
goal is to get about 6-8 sets of 3+3 reps

WU
tabata
air squat
good morning
lunge
grasshopper

A) NOTES
- Strength: This EMOM should be very challenging, but the variance between positions means you'll be recovered enough between each piece. Shorten the hold time if necessary.
- Metcon: Sustainable 20 min AMRAP today of a Run, Air Squats, Renegade Rows, and Single Arm Power Cleans. Try to keep split times within 10s of each other.
- Equipment: Medium weight.

B) WARMUP
10 Upward Dog to Downward Facing Dog + Toe Touch
10 Russian Baby Makers
10 Arms Overhead Goodmornings
10 Punters each
10 Arms Overhead Squats
30 Jumping Jacks

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s SA Overhead Wall Sit R
Min 3: 30s Single Leg Reverse Plank L
Min 4: 30s SA Overhead Wall Sit L

D) AMRAP 20
200 Meter Run
15 Air Squats
10 Renegade Rows each
5 Single Arm Power Cleans each
– Goal: Sustainable pace, even splits.

• Alternatives for Run: 200 Meter Row 50 Double Unders or Penguin Taps 60 High Knees or KB March Total

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 12
Min 1: 30s Single Leg Reverse Plank R
Min 2: 30s Wall Sit
Min 3: 30s Single Leg Reverse Plank L
Min 4: 30s Wall Sit

D) AMRAP 20
200 Meter Run
15 Air Squats
10/arm x Prone Shoulder Taps with a pause each rep (keep the feet closer together for increased challenge

• Alternatives for Run: 200 Meter Row 50 Double Unders or Penguin Taps 60 High Knees or KB March Total

E) LIZARD POSE
As above

Metcon (quality)

EMOM for 30 minutes of:
1. 15 GHD sit-ups
2. 20/15 Calories bike erg
3. 15 Box jump overs 24/20”
4. 40s plank hold
5. Rest

Front squat 5*7/ 3min rest

Work up to a heavy complex of

1 power snatch
+
1 hang squat snatch