3 rounds for time:

15 cal row
12 wall ball
9 burpee

22 reo

Running intervals

3 Sets of:
5-10 Squat jumps
300m Run

4'min Rest Between Sets

Then rest 4'min and:

1 Set of Max meters running in 2'min

90 s on / 45 s rest x 15 sets (3 each)
A. Row for calories
B. 6 wall balls 9/6 kg + 3 pull ups
C. Bike or run for meters
D. 3 dual DB power clean and jerks 15/10 kg + 6 box jumps 24/20”
E. rest

ENGINE

EMOM x 35 (7 rounds)

Min 1: 12 Cal Echo bike
Min 2: 9 Thrusters + 20 DU
Min 3: 12 Cal Echo bike
Min 4: 8 Sumo deadlift high pulls + 5 Lateral burpees over the bar
Min 5: Rest

Bar @40kg

Core

3-4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Raise
• 45-60s Ring Plank Hold

2x5 toistoa 50-60%
3x4 toistoa 60-70%
2x3 toistoa 70-80%

Tempo Front squat (slow down, fast up) 4x5 reps

Snatch

A) WU 3-4x

• 5 Snatch Pull + 5 High Hang Muscle Snatch + 5 Snatch Drop (empty BB)

• 3-5 Double DB Squat Jump (light)

B) Build to days heavy 1RM Squat Clean

C) E2MOM X5:

• 8 Cal Echo
• 1 Squat Snatch @85-90% from days 1rm

Front Squat

• 2x3 @80-85%
• 3x1 @90%+

*rest 3min between sets

Metcon

AMRAP 10:

• 9 Thruster @30kg
• 6 Cal Ski
• 4 Wall Walk

Accessories

A) 4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 Lu Raise (2x plate)

B) 4 Rounds For Quality:

• 10-15 Banded Face Pull
• 10-15 KB Front Raise

3 rounds of:

Supersets
Military bench press 3x8-10 reps
30 sec push-ups

Bent over Rows + Romanian Deadlift

6 x ( 5 + 7 ) @ 3:00