For time
20 cal echo bike
16 dual dumbell hang power clean 24kg+24kg
3 strict hspu+5 hspu
20 cal echo bike
16 dual dumbell power clean
3 strict hspu+5hspu
20 cal echo bike
16 dual dumbell deadlift
3 strict hspu+5
20 cal echo bike
16 dual dumbell hang squat clean
3 strict hspu+5 hspu

4rnds
10 ghd sit ups
5 bar MU

EMOM 12

every min

3 deficit push up
5 pull up
10 air squat

3 rounds For time
75 du
25 wall ball da 12kg target 2.5m
10 strict pull up

3 rounds For time
30 pistol squat
30 Ghd sit up
10 ring mu
Cap 15'

For time
70 dumbell snatch 24kg
60 cal row
50 box jump over 60cm
40 dumbell snatch 24kg
30 cal row
20 burpees box jump over 60cm

Emom 10'
Min.1= 3 power clean 70kg
Min.2=15 bar facing burpees

For time
2km run
5km erg bike
2km row

Ft

200 situps

TC 10 min