5x5 back squats

EMOM 15 mins
Min. 1-2: 10 devil press@2x22,5/15 kg + AMRAP calories bike/row/ski in remaining time
Min. 3: rest

rest 3 mins

EMOM 15 mins
Min. 1-2: 5 man makers + AMRAP double unders in remaining time
Min. 3: rest

*man maker: push up + row R/L + squat clean thruster

A: strict pull ups 4xMax
B: For time:
10-20-30-40-50 rkb swings
Between every set
10 unbroken Kb goblet squats
10 unbroken push ups

50 Plate thruster /5kg
3 Burpees
40 Sit Ups
3 Burpees
30 Lunges /5kg plate
3 Burpees
20 Kettlebell Swings, US /16kg
3 Burpees
10 Suicide
3 Burpees
20 Kettlebell Swings, US /16kg
3 Burpees
30 Lunges /5kg plate
3 Burpees
40 Sit Ups
3 Burpees
50 Plate thrusters /5kg

EMOM 10 mins
Odd : 45” sec burpee Pull up
Even : 45” front plank

Rest 2 mins

EMOM 10 mins
Odd : 45” Single arm Kb clean @20/12kg
Even : 45” KB Pull through

Rest 2 mins

EMOM 10 mins
Odd : 45” Kb box step up @50cm
Even : 45” Gorilla row (Double Kb) @20/12kg

10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

20 min max effort calories by echo bike

EMOM 9 (3 rounds)
1) 45sec. Shuttle run
2) 8 DB Snatch + 8 DB Goblet
squat
3) 20sec hollow hold + 20sec
arch hold

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2 Rounds of gymnastics
shoulder flow

Clean & Jerk
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Add weight to 1 rep

For Time In pairs of 2

50 cal row /ski
50 Deadlift
50 box jump over air squat
50 Squat clean
50 t2b
50 kb swing
50 slamball
50 wall Ball
50 db lunges
50 devils press

Barbell 50/70 kg, kb 24/32kg,
Db 17,5 kg /25 kg
Time Cap 33 min