5 Rounds for reps

• 2 minute: 15 cals assault bike, rest of time max burpee box jump overs
• 2 min rest

score is total amount of burpees

A: Push ups 5xMax
B: SA Lat pull downs 3set
C: SA DB press 2set
D: SA pin rows 2set
E: DB biceps curls 2xMax

4 rounds for time of:
3 ring muscle ups
400m run

AMRAP10
- 3 power snatch (moderate weight) + 3 OH squat

Snatch

EMOM10
- work up to a heavy 1 rep

Fs 3x1
3x3
3x5

4 rounds for time:
800 m run or 65/50 cal row or ski
4 wall walks
30 m dual DB farmers carry 22,5/17,5 kg
2 min rest

12 min amrap:
500 m run
10 push presses 35/25 kg
15 sit ups

5 sets for quality:
Back rack reverse lunge x 6 (per leg)
2 min rest between sets

Every 2 min x 6 (2 sets each)
A. 50 s ergo + alternating curtsy squats rest of the time
B. 8+8 single DB shoulder press + 12-15 scap push ups + 20-30 s tall plank hold
C. 10 kip swings + 10 scap pull ups + 5+5 half kneeling cobra windmills