EMOM30
a) 1-3 wall walk
b) 7-12 cal row
c) 8-12 t2r
d) 7-12 cal machine (not row)
e) rest

Target: work 30-45s / min

Static lunges 8-8-6-6 per leg
(8 rep right leg, 8 rep left leg,
8 rep right leg, 8 rep left leg,
6 rep right leg, 6 rep left leg,
6 rep right leg, 6 rep left leg)

Cash in $ 25 WB

12 Squat snatches ~70% /45kg
4rnds
10 Pull-ups
10 Box jumps 60/50cm

9 Squat snatches ~75%/50kg
3rnds
20 DU
10 KBS 24/16kg

6 Squat snatches ~80%/55kg
2rnds
5 Devils presses DB 2x22,5/15kg
5 Double DB box step overs
5 Devils presses
5 Double DB box step overs

3 Squat snatches ~85%/60kg

Cash out $ 25 WB

Every minute

Snatch pull + hang squat snatch + squat snatch

A) 4 Rounds for time
12/8 (cal) BikeErg
6 Ring muscle-ups
Start part B @ 8:00

B) 4 Rounds for time
12/8 (cal) SkiErg
12 Wall balls @ 14/9kg
Start part B @ 16:00

C) 4 Rounds for time
12/8 (cal) BikeErg
10m Handstand walk
Start part B @ 24:00

D) 4 Rounds for time
12/8 (cal) SkiErg
6 Devils presses @ 2 x 22.5/15kg

Time cap. 6:00 for each piece

Ring muscle-up → Reduce reps (3 to 5 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (6 to 12 reps)
Wall walk (3 to 4 reps)

For 20 minutes:
400m run
20 box jumps
400m run
20 push ups

Wear a weighted vest.

3 rounds for time:

30/21 cal bike erg / echo bike
15 wall ball shots
15/12 cal row

Q7AV

2 Hang Cleans + 1 Cluster
• 1 complex at 65% of 1RM Cluster
• 1 complex at 70% of 1RM Cluster
• 1 complex at 75% of 1RM Cluster
• 1 complex at 80% of 1RM Cluster
Squat cleans.

8 rounds 2min work/1min rest
(A,B,A,B,A,B,A,B,)
A )
12 hang power snatch (20/30kg)
rest of time bike cal

B)
12 thruster (20/30kg)
rest of time row cal

AMRAP 14

60 Calorie Row
50 Toes To Bar
40 Wallballs 9/6kg ( 10/9ft. )
30 Cleans 60/42,5kg
20 Ring Muscle Ups