2 rounds
10 min each
Row
Bike
Echo bike
Ski

Total of 1h 20min

20 min emom

Following:

Min 1: Erg @ 75%
Min 2: 2 Ropeclimbs
..... continue

21 15 9
Power clean 60kg
Hspu

EVERY 3' FOR 12' OF:
8 DOUBLE DB STEP OVER    2X22,5/15 - 15/10
8 DOUBLE DB SQUAT
4 DOUBLE DB STEP UP
4 DOUBLE DB HANG SQUAT CLEAN

15 min find day 5 rm front squat/ohs

5min rest

Cash in 15 FS/OHS same weight as 5 rm

3 rounds:
6 dl
12 t2b
24 cal bike

5min rest

30 Stoh
60 sit up

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 squats adding weight for each round

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(28)
WRK 5:00 REST 2:00 x4
20 single arm db hang to overhead
10 shuttle drops(10 yd shuttle w/body builder)
20 sit ups

Finisher
50 round the world
1:00 samson per

Warm up(10)
10 jax
10 heels to rear
10 single leg deadlift
10 reverse lunge
10 plank to bridge
10 lunge
10 spiderman
100m run
:30 pigeon

WRK(15)
On the 1:30 x10
5 push ups
10 goblet lunge(choose weight)
20 jump rope/heavy rope/double unders

Finisher
100 bicycles
1:00 quad stretch

4 rounds = 26min
2min row
300 run
10 clean & jerk 25kg

Time cap 30min

For time:
21 Power snatch 95/65
42 wallballs 20/14
15 power snatches
30 wallballs
9 Power snatch
18 wallballs

E2MOM 5 burpees

• weight on barbell should be light
• burpees are every 2 minutes.... you start the workout with snatches and then burpees on 2:00, 4:00, 6:00 etc