e3om
3x10 thrusters 40kg
3' rest
3x 10 squat clean
3' rest
3x10 power clean+jerk

12 db hang cleans (6left+6right) 22,5kg
12 ttb
12 db shoulder to overhead
12 pull ups

30 min amrap

100 kbs
80 db c&j
60 burpee
40 db power snatch
20 push up

Every 6 min 400 m run/row/bike (whatever equipment the gym has for cardio)

Split the reps as you want, one person working at a time.

A,
Squat Snatch

3x3 reps @ 70%
3x2 reps @ 75%
2x2 reps @ 80%
2x1 rep @ 85%

B,
Snatch High Pull
3x3 @90%
3x2 @100%

AS MANY CALS ON THE ASSAULT BIKE AS POSSIBLE IN 20 MINUTES

• Every 2 minutes on the minute, front carry a 75/40kg sandbag 20m.

Start with the carry - Score is total amount of calories

Running Clock
1A: 0-10 mins build upto a heavy bench press
1B: 12-22 mins perform 10-1 or TC of
bench press@50/35
Pull ups
1C: 25-32 mins perform
100 burpees or TC
1D: 35-40 tabata core or mobility (you choose)

Wod: again be ready for each time cap , be prepared to go hard and fast

AMRAP 10'
50 Air Sqt
15 CTB PU

5' Rest

AMRAP 10'
21 TTB
12 SHSPU

3*
15/15 Up Right Row
15 Push Up

25-20-15 Deadlift
50-40-30 WB
25-20-15 Deadlift
*5min rest between each set

10rounds:
Sledge push 20m 60kg
medball 50kg over shoulders 2reps (1/1)
Lying leg lift 10-14reps

3 rounds

12min C2 bike
08min C2 row
05mib C2 ski

Steady pace, RPE 3+