Deadlift 5x4x80%

EMOM 10'
a) 6 Back squat
b) 2 Front squat

15 min

• 30 sek erg @85%
• 2/4/6/8/10…. Man makers 2x17.5kg DB

Score is amount of man makers

50 DU's
30 Wallball
10 Ring Muscle ups

For time:

3 rounds:
600 m bike erg
15 Wall balls 20/14
15 TTB

Amrap 5
6 round di the chief 50kg
Max cal bike erg
5' rest
Amrap 5
5 round di the chief 65kg
Max cal bike erg
5' rest
Amrap 5
4 round di the chief 80kg
Max cal bike erg

Snatch

2 x 1 x 60%, 3 x 1 x 50%

Clean & Jerk

2 x (1+1) x 60%, 3 x (1+1) x 50%

EMOM8

15+15 min amrap (total 30 min)

First 15 minutes:
AMRAP
12 snatch 35/25kg
12 push-up
12 toes to bar
12 push press 35/25kg

Second 15 minutes:
AMRAP
24 cal bike
24 lunges
24 cal row
24 air squat

Result is total reps/rounds

Warm up(10)
2rds
20 plyo
10 single leg deadlift
20 high knees
10 side lunge

WRK(18)
WRK 2:00 REST 1:00 x6
200m run
15 squats
30 jump rope

Finisher
50 double crunch
1:00 quad stretch