EMOM 24
1) 5 power snatch
2) 12 cal bike
3) round of cindy
4) rest

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
4x6 @72-75%
2min rest between the sets

B) 8/6/6/6 pull-up
Rest 2min

C) EMOM9
1. 8-10 seated DB press
2. 10-12 ring row
3. Box step up (alternating leg)

Skill: windmill

Wod - Strength

Emom 12’
1: dual KB deadlifts x 12
2: dual KB press x 12
-1 min rest
Emom 12’
1: dual KB SDHP x12
2: dual KB floor press x12

4*8 shoulder press

Deadlift 4 RM, then 3x4 @ 80 %

6 rnds
Emom
10 box jumps
10 t2b
15 Wall ball
7 power clean @60 kg

Push Press 10 RM

Partner wod ( You GO , I GO )
In 9 mins
50 cal row
The AMRAP of :
50 shoulder taps in partner HS Hold (total reps)
50 Wall ball @9/6kg
50 Double under/ each person
Goal : 1+ round in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of :
30 V-up
30 Box jump@60/50cm
30 Db push press @2x22,5/15kg
Goal : 2+ rounds in AMRAP

2 mins REST

In 9 mins
50 cal row
Then AMRAP of:
10 strict Pull up/ 10 bar mu rx+
10 Devilpress @2x22,5/15kg
10 Dumbell Box step over @60/50cm @2x22,5/15kg
Goal / 3+ rounds in amrap

For time

100 box jumps
100 cal assault bike
100 wall ball
100 db oh lunges

Partition in any way. Time cap 35 min.

3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps

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24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner