RestDay!

EMOM’24
1. 30 DU
2. 10 STOH 50kg
3. 8 Hang squat clean 50kg
4. Rest

1 min: row
2 min: bike
3 min: ski
4 min : assault bike

45sec work and 15sec rest

12 min emom

1-2 rope climb
30 s back squat
30 s butterfly chest press

Rest 2 min

12 min emom

8-12 Toes to rings
30 s reverse lunges
30 s ring row (slow)

3) 3 rounds
20 kb hang squat cleans 24kg/16kg, alternating
6 strict pull ups
6 pass throughs
3+3 TGU 24kg/16kg

AMRAP 30 min with a partner
Buy in:
10 Rope Climbs
Then remaining time AMRAP:
30 Cal Row
30 Power Snatch (43/30 kg)
30 Cal Row
30 Thrusters (42/30 kg)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.
Rx+: (52/35 kg)

10min easy bike

3x
7 min medium bike
3 min medium Row

10min easy bike

1) AMRAP 12min
3 Squat snatch 40kg
12 cal assault bike

2)AMRAP 12min
5 CJ 50kg
10 TTB
15 cal Ski

EMOM 20
1) 1-5 ring MU
2) 10m HS walk
3) 1 -2 rope climb
4) rest

500M ROW
3 rnds of
4 cossack squat e/s
3 high box jumps
7 ring row

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Tempo Front Squat
5 sets of 3
@ 70% of 1 RM FS
3 - 4 - X - 3