10 min ride for distance
5 min rest.

Three Times

27 min Amrap
2 snatch @87%
9 stoh @ snatch weight
15 cal row
21 box jumps

Box jump
10, 11, 12, 13, 14, 15, 16, 17, 18, 19 and 20

Kettlebell swing (24 kg/ 16 kg)
20, 19, 18, 17, 16, 15, 14, 13, 12, 11 and 10

Time cap 20 minute

A.
Backsquat 7x5

B.
3 rounds for time:
21 Wallball
18 DB powersnatch (alternating)
15 T2B
2 Legless rope climb

100 double under
50 cal
40 Wall ball
30 t2b
20 burpee
10 cluster 50 kg
5 eounds with partner

A,
2 rounds for time of:
20 Clean & Jerks @70/47kg
40 Bar Facing Burpees

Goal: sub 12 mins

B,
For quality:
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Landmine Split Lunges, pick load
3x6 Eccentric Banded Squats, pick load
3x10 Goblet Squats, 0.5x bodyweight
3x6 Eccentric Tricep Extensions, pick load
3x6 Tempo Close Grip Dumbbell Push-ups
3x6 Eccentric Barbell Rows, pick load
3x6 L/6 R Single Arm Dumbbell Rows, pick load

Eccentric Stiff Legged Deadlifts- 6 secs negative
Eccentric Banded Squats- 6 secs negative (set band up so it is mounted to a rig and wrapped around the back of your knees)
Eccentric Tricep Extensions- 6 secs negative
Tempo Close Grip Dumbbell Push-ups- 3 secs down and up
Eccentric Barbell Rows- 6 secs negative
Single Arm Dumbbell Rows- moderate weight

4x6
Rest 2min.

Front squat
1x3
1x6

21-15-9
Deadlifts 225/155
HSPU (sub pike push up from box)

60 cal row or 50 cal bike

9-15-21
Deadlifts 185/135
HSPU

25/20 cal bike or row

2 rounds
10 good mornings
10 empty barbell deadlifts

Strength
Deadlifts
E2MOM x 6
10 reps @ 50% 1RM
weight stays the same throughout EMOM.