EMOM x 10
1) 4-12 push up
*
Hs practice
3-4rounds
1) 1-5 wall walk
2) 8-20 shoulder tap
3) 20-40s hs hold

3 RFQ
20 banded face pulls
10 sg arm bent over DB rows 25kg (1 sec pause above)
20 alt birddogs
15 stiff leg deadlift 25kg

5 RFQ YGIG

10 double DB Burpees 25kg
100m DB farmer carry

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)
Run 20:00 mins or 2 miles

Finisher
50 crunches
1:00 quad stretch

For time
3 round
10 hang power clean 50kg
5 ring mu
Directly to
3 round
10 push press 50kg
10ttb
Directly to
10 sdhp 50kg
5 wall climb

Conditioning
Teams of three or two
One works - other rests
Divide the reps as you like
AMRAP16
45 Power clean 50/35
45 Wall Balls 20/14
45 DB snatch 22.5/15
45 Burpees

*You should divide the reps so the one who works can always do the set unbroken

3rft
10 devil press 24 kg
20 box jump
30 burpees
40 kettlebell swing 24kg
50 sit up

EMOM12
1. 5 Back Squats
2. 5 Front Squats
3. 10 Front Rack reverse lunges
4. Rest

*You can have three different weights for this. There is not much rest so no need for going heavy. Heavier squats are coming next month! ;)

3 RFQ
10 leg raises + kicks
20 toe touches
30 heel touches
0:30 hollow holds

EMOM x8

Buyin 12 walking lunges
max reps power cleans @60kg