E2MOM x 5

Pause 1 sec at
- going down at parallel
- bottom position
- going up at parallel

Tempo: 2-3 sec between each pause

50 du
21 deadlift double kb 20kg+20kg
21 hang power snatch 20kg
21 v up
50 du
15 deadlift double kb
15 hang power snatch
15 v up
50 du
9 deadlift double kb
9 hang power snatch
9 v up
50 double under

Amrap 10
150 squat jump
Max effort h.r. push up

Every 8 minutes for 40 minutes (5 rounds):
4 min run
20 walking lunges (10 + 10)
40 mountain climbers

AMRAP 20 with a partner:
1k Row
30 T2B
20 Burpee Box Jumps @61/51cm
- Goal: One person works - split however needed and maintain a high level of intensity.

1a) Half-Kneeling Bottoms-up KB Press: 4 x 5 each. Rest 30s.
1b) KB Gorilla Rows: 4 x 6-8 each. Rest 30s.

• Goal: 4 hard sets - use 1-2 warm-up sets before starting work sets.

Fat Amy special
50 sit up
10 burpees
40 push up
10 burpees
30 pistol squat
10 burpees
20 double kb thrusters 20kg+20kg
10 burpees
10 m inchworm
10 burpees
20 double kb thrusters
10 burpees
30 pistol squat
10 burpees
40 push up
10 burpees
50 sit up

Deadlift 5-5-5-3-3

Amrap for 30min

10 push up
20 box step up
30 air squats

If you have a vest (10/6kg) use it.