"Barbara"

5 Rounds For Time

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

3 minutes Rest

Goal 35 minutes
TimeCap 50 minutes

Strict Pull Ups ( Based on max test )

10 Unbroken : 9-8-7-6-5
15 Unbroken : 12-10-8-6-4
20 Unbroken : 18-15-12-8-4
25 Unbroken 20-16-12-8-4

Sendoff 2:30

if you haven't performed unbroken test, do it now

5 Rounds,
start new round every 2nd minute

12 Deadlifts
9 Hang Power Cleans
6 Jerks
3 Bar over Burpees

3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

EMOM 10
3 Power Clean +
3 Front Squat +
3 Jerk

RX:60/40kg
or use weights you can get through the EMOM.

4rds
20 DB Snatch 22.5/15
5 Bar MU
35 DU

40 Min EMOM
1. 30- 40secs Bike
2. 30-40 secs row
3. 30-40 secs burpee
4. Rest

Take this by feel

20 Min AMRAP;
20 pistol squats
10 C2B
5 devils press

EMOM 16

1) 15/12 cal row
2) 10-12 DB Snatches
3) 5 Burpee Pull-ups
4) Rest

5 RFT

8 Deadlift 100/70kg
8 Box Jumps 30/24"
8 Chest to Bar
8 Wallball 20/14p
8 Devils Press 2 x 22,5 / 2 x 15kg

TC 18