4-5 rounds, time cap 30 min

40 cal ergo
20 air squat
15 push-up/v-up
10 snatch/clean&jerk
5 pull-up/toes to bar

Rest of 30 min max cal of ergo

Snatch from blocks
5x1

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For time:

20 Burpees
100 Double unders
400m Run
100 Double unders
20 Burpees

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WARM-UP:

3-4 rounds, speed up the pace after every round.

10 Burpees
25 Double unders
200m Run
25 Double unders
10 Burpees

Then,

1-2 rounds

1min per side Calf stretch
1min Squat into hamstring stretch
1min per side Perfect stretch

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A,
1 High Hang Power Snatch + 1 Hang Power Snatch 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

2 sets of 2x(1+1)
3 sets of 1x(1+1)

B,
For time:
40 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
10 Bike Calories
Run, 200 m
20 Bike Calories
Run, 200 m
30 Bike Calories
Run, 200 m
40 Bike Calories

Goal: sub 40 mins

Complete at a RPE of 7/10.

C,
Tabata Hip Extension Hold
Tabata Landmine Rotation, pick load
Tabata GHD Parallel Hold
Tabata Lateral Med Ball Throw, pick load

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 5 intervals.
Tabata score is the total reps performed in all of the intervals.

Lateral Med Ball Throws- alternate sides

Rotate through each exercise until you have completed 4 rounds.

15 mins (45s. ON, 15s. OFF)

1.burpee
2.KBS
3.box jump

EMOM 8
1.12-15 jumping squat
2.5-10/leg bulgarian split squat

-rest 2 min-

EMOM 6
1.10-15 goblet squat
2.10-20 split jump

5 rounds
10 double kettlebell deadlifts
40m farmer walk
10 kettlebell thrusters
40m farmer walk

@24

Deadlift
3-2-2-2-3/ rest as needed
Go heavy!

Back squat 3x10+amrap @ca 50%

A: Bench press amrap@85%
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: DB Reverse Shoulder flys 2set
C2: Cgbp 2set
D: triceps push downs 1xMax