EMOM 10
3 Power Clean +
3 Front Squat +
3 Jerk

RX:60/40kg
or use weights you can get through the EMOM.

4rds
20 DB Snatch 22.5/15
5 Bar MU
35 DU

40 Min EMOM
1. 30- 40secs Bike
2. 30-40 secs row
3. 30-40 secs burpee
4. Rest

Take this by feel

20 Min AMRAP;
20 pistol squats
10 C2B
5 devils press

EMOM 16

1) 15/12 cal row
2) 10-12 DB Snatches
3) 5 Burpee Pull-ups
4) Rest

5 RFT

8 Deadlift 100/70kg
8 Box Jumps 30/24"
8 Chest to Bar
8 Wallball 20/14p
8 Devils Press 2 x 22,5 / 2 x 15kg

TC 18

10 RFT

10 Hang Power Clean 60/42,5kg
30 Double Unders
15/12 Calories Echo Bike or 500/450m Bike Ergo or 250/220m Row or Run 400m

TC 22

4x
2min ON/2min OFF
7 Power Cleans 80/60kg
7 Bar Facing Burpees
+
max reps Muscle-Ups in the rest of the time

5 supersets of:
3 weighted pull up
max reps ring push ups
- rest as needed

Metcon (quality)

EMOM for 30 minutes of:
15/12 Calories row
15/12 Calories bike