EMOTM 15':
Min 1: 3 Man makers @22.5/15kg
Min 2: 15 V-ups
Min 3: 12 Box Jump Over @60/50cm

Rest 3'

EMOTM 15'
Min 1: 15 Wall Balls @9/6kg
Min 2: 12 alt DB Snatches @22.5/15kg
Min 3: 9 C2B pull ups / kipping pull ups / assisted strict pull ups

1 man maker = start standing with the DBs. Then down to renegade rows R+L, push up on DB, Squat Clean Thruster.
Half of the group can start with the emom 1 while the other group completes emom 2, then switch. Give yourself at least 20sec of rest!

3min on 1min off
3min on 1min off
4min on

10 / 7cal Echo bike
5 rounds of DT
(12 DL, 9 Hang clean,6 STOH)

Both in same minute
Benchx6-10 (DB2x26/2x20kg)
GHD situpx6-10

Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as
you are able.

3s alas 2-3s piti

2-3 rounds, rest as needed
between
1) 10-20 Plank Hold with KB Drag
2) 30+30sec Side Plank

RPE 3 to 3+

RestDay!

For 40 minutes perform as many rounds as possible:
15/12 cal ski
10 KB swings 24/16 kg
5 DB thrusters 30/20 lb
60 s rest

Add 3 reps to thrusters every round.

21-18-15-12-9 reps for time of

• Chest-to-bar pull-ups
• Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

Partner Workout
30:00 AMRAP
50 Wallballs @9/6kg
200m run ( each)
30 Deadlifts @70/50kg
250m row ( each)
Goal: 3+rounds

Extra:
Lying Banded Hamstring Curl: 100 Reps AFAP