EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

5 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

A1: Ring pull ups pronated 2xMax
A1: Elevated SL calf raises 2x10/ben
B1: Ring chin ups Supinated 2xMax
B2: Elevated SL calf raises 2x10/ben
C: RKB swing 10x15

OPTIONAL FINISHER (ALL)
2 SETS
10/10 Single Arm KB Upright Row
:30/:30 Single Arm KB Overhead Hold
1:00/1:00 Calf Rolling

A: windshield wiper push ups 5x3
B: SA db shoulder press 3x8/arm
C: Push ups 10x5
D: Db shoulder flys 3x8
E: cable oh triceps extensions 3set

Find a 5RM Deadlift on a 15 min clock.

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

1a) front squat 3x1x95%
1b) single leg box jump 3x(4+4)

For time:

1000m row
21 bench press
15 strict pullups
750m row
15 bench press
12 strict pullups
500m row
9 bench press
9 strict pullups

TC: 30 MIN

For time
150 du
75 ttb
75 wb
150 du
50 pull up
50 mb step up
150 du
25 hspu
25 burpees box jump over 60cm
Cap 26'

3 rounds
5 weighted pull ups 10kg/5kg
5 weighted dips 10kg/5kg
10 back squats 100kg/75kg
3 jerks 100kg/75kg