5 rft
1.2 km bike
12 dumbell snatch 24kg
8 hang power clean 60kg
4 ring mu

EMOM 15'
1: 15/12 cal row
2: 5-5 One Arm Devil Press @22,5/15kg
3: 10 Burpee Over Dumbbell

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

GRT(20)
On the 2:00 x10
100m run + 5 burpees
record slowest time

Finisher
50 double crunch
1:00 butterfly stretch

50 min AMRAP
50 cal row
50 burbee
50 cal bikeerg
50 burbee
50 cal skierg
50 burbee

With a partner:
AMRAP 8:
8 Wall balls
8 DB snatch @22,5/15kg
*One athlete completes a full round

Rest 60s

AMRAP 8:
8 Wall balls
8 Toes to Bar
*One athlete completes a full round

Rest 60s.

AMRAP 8:
8 Wall balls
8 Hand Release Push-ups
*One athlete completes a full round

3 RFQ:
10 elastic windmills each side
15 small grip double DB floor presses @25kg
15 elastic triceps extensions

30-20-10-20-30
Alt. DB hang C&J @ 25kg
Alt DB Box stepups @25kg 20inch

E1.5MOM x 7
max SHSPU

5 burbee
10 push Up
15 sit Up

5 pull ups
10 push press with 10 kg kettlebell in both hands
15 sit ups
20 burbee