A: 8min emom
Odd: 3 clapping push ups
Even: 3 explosive Burpees
B: Shoulder press 3x7
C: Front squat 3set
D: Dips 3set
E: Triceps push down drop set

3 rounds
10 banded tall kneeling pallow press R/L
20 kb/plate slashers R/L
30 russian twists feet off the ground (total)
rest 1.5-2min bwn rounds

Power Snatch + Squat Snatch
6 x 2 building in weight. Rest 2:00
– 1 + 1 = 1 single
– These are not touch n go, reset your start position between reps.

Seated shoulder press 2x10, 1x6, 1x4

Seal row 6-5-4-6-5-4

3x every 7min

10 t2b
30 wb
10 db snatch
2x5m oh lunge
30 cal row

A) Close Grip Floor Press
10-8-6-4-2+. Rest 2:00
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Go heavier than last week!
- Option: 5 x 5 at the same weight, focusing on technique.
- Use last week as a guide

B) Elbow Out Landmine Row
3 x 8-10 each. Rest 60s.
Go heavier than last week if form allows.

EMOM x 16:00
Minute 1: 30s Calories Bike/Row/Ski/Shuttle Run
Minute 2: 30s Double KB Cleans
Minute 3: 30s Strict Toes to Bar
Minute 4: 30s Double DB/KB Push Press

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent

EMOM12 mins :
odd: 1-2 legless rope climb
even: 6-8 strict HSPU

4 x 8min EMOM

Choose your cals for the first min and your second movment and rep scheme.

A: 8min EMOM
Odd - BikeERG
Even - ?

B: 8min EMOM
Odd - RowERG
Even - ?

C: 8min EMOM
Odd - Echo Bike
Even - ?

D: 8min EMOM
Odd - SkiERG
Even - ?

Rest 1min between EMOMS