E2MOM 5

5 Sumo DL 110/70
10 Bar over burpees
20 Box step up 24”/20”

5rds
5+5 DB/KB clean&jerk, 22,5/15 tai 20/16
10 T2B
50 DU, 100 SU

Every 3 minutes for 24 minutes (8 rounds)
5-8 reps of each movement :
toes to bars
burpee over bar
power snatches @30/42,5kg (max 60% of 1rm snatch)

3 rounds, every 3 minutes (9mins)
8-12 box jump
8-12 pull ups or jumping pull ups

rest about 2-3 min and switch stations

3 rounds, every 3 minutes (9mins)
12-15 calories of row
4-8 burpee over rower

Skill work - Rowing

Metcon (time)
500m Row

42-30-18 "pump" with partner
Double DB floor press
Barbell bicep curls
after each round both do 20 banded face pulls

For load 5 x 5 back squat. As heavy as possible.

5 Rounds for time:

3 Handstand Push Ups
6 Pull Ups
12 Box Jump Overs
24 Double Unders

5 x 1 front squat + 1 push jerk + 1 split jerk @ 75-85% of 1 rm clean&jerk

For Time;
10 Cleans 60/40kg
8 Cleans 70/50kg
6 Cleans 80/60kg
4 Cleans 90/65kg
2 Cleans 100/70kg

These should all be Squat Cleans! Scale with power if needed.

Time Cap 7 Mins

Go in 2 heats and scale as needed.