5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

EMOM 6

3 x muscle snatch + 2 snatch drop @30-45%

EMOM 6

minutes 1-5 : 5 Unbroken TNG Power Snatch @ 60%
minutes 6 : Max reps unbroken TnG

Shoulder press 3rm

For time:

2 Snatch 50/30kg
22 Pull ups
2 Snatch 55/35kg
22 Wallball
2 Snatch 60/37,5kg
22 Box over jumps
2 Snatch 65/40kg
22 TTB
2 Snatch 70/42,5kg
22 Burpees
2 Snatch 75/45kg
200 Double Unders

In Teams of 3:
Row for max meters for 30 min - Goal is 9.000m
Then perform amount of burpees needed to reach the goal amount

Rules:
*Each Partner always rows for 1min.
*Row for 1 minute as many meters as you can. (2min rest)
*Continue this cycle for a total of 30 minutes
*Your score is the total amount of meters rowed – goal is to row at
least 9.000m
*Penalty is 1 burpee for every 10m under 9.000m

Strict toes to bar 4x8

No break between rounds

2 rounds

• 1 minute @ 900-1000 cal/hr
• 30 seconds break

2 Rounds

• 40 seconds @ 1000-1100 cal/hr
• 30 seconds break

2 rounds

• 30 seconds @ 1100-1200 cal/hr
• 30 seconds break

2 Rounds

• 20 seconds @ 1400+ cal/hr
• 1 minute break

Score is your total calories

Four sets of deadlifts with 4 reps on first two sets and 5 reps on last two.

In teams of two, only one is working, partition reps as needed, for time:

20-18-16-...4-2
Box Jumps (60/50cm)
Cal. Row
alt. DB Snatches (22,5/15kg)
Wall ball Shots