Working for 40 Min EMOM
1. 15 sit ups
2. 10 push ups + 10 air Squats
3. 30-50 DU's
4. 10 Burpees

This should be done at a comfortable pace, don't push too hard.

For Time:
40/30 Cal Row
20 Snatches 30/20kg
40 wall balls

We want you to go hard today, please scale to get intensity, you should be able to go unbroken or close to it.

7 Min Time Cap!

5 rds for time:
800m Run
30 KBS (32/24kg)
30 Pull up

(Time cap: 45min)

Push Press 5x5 AHAP

Intervals 2 Mins on 3 off for 30 Mins

2 Min AMRAP
15 power snatches 45/30kg
Max pull ups ( scale to jumping)

Rest 3 Mins

2 Min AMRAP
Max Burpee Box Jumps

Rest 3 Mins

Post total reps and breakdown in comnents.

3 x 2 x työntö

For time:

15-12-9

-Overhead kettlebell lunge
-Toes to bar

For time:
150 x Box Step-Up @51cm
Men use 20kg plate.
Women use 15kg plate.

• Be sure to alternate legs on the up & down
• Hold plate any way you like.
• Focus on front leg driving up.

For time:

50-40-30-20-10

-Kettlebell swing
-DU

20min EMOM
Odd mins
3 x Ground to overhead
Even mins
1 Round of Cindy
5 x Pull Up
10 x Push Up
15 x Squats

*Hybrid workout