EMOM30 for
10/8 cal echo bike
12 WB
15 KB Swings

For time:
40K BikeErg

Partner wod (You GO , I GO)

Buy in :
20 Man Maker @2x22,5/15kg

Then
3 rounds
50 goblet squat@24/16kg
50 du each person
50 HR Push up
50 KB snatch @24/16kg

Buy out :
20 Man Maker @2x22,5/15kg

Timecap : 30 mins

*Man Maker 1 rep
Renegade Row (left& right )

Push Up

Squat Clean

Shoulder to Overhead

Goal is to get on box as quickly as possible
Recovery 3–5 minutes between sets
Begin rep from paused half squat
Reps are performed as explosive singles
Box height for example 50 cm for men

Emom 30

1. 15 down up
2. 20 jumping squats
3. 20 dead bugs
4. 30 harmstrings bridges
5. 20 lunges
6. 10 push up

4 rounds for quality
5 head stand zompie press
rest 1 min
4 step ups
30s. sorenso hold 10kg

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
Rest as Needed b/t Sets
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.

AMRAP 7

3,6,9,12 Etc

SGL Arm Hang squat
DB Clean and Jerk

1,2,3,4 etc
Bar Muscle Up

@22.5/15kg

3 rounds for time:
15 thrusters 30 kg
12 burpees

18min EMOM
1) 12-15cal Echo
2) Max Push-Up*
3) 5-10 Pull-Up

*stay consistent, keep and hit the same rep target each round

score is push-up reps