A: 10x 30 on/30 off jumprope
B: 10min emom 3x height jumps
C: Bulgarian split squat 3x8/ben
D: 3rft
400m run
30 rkb swing @24kg Kb

As fast as possible

10 minutes of Jump Rope or Single Leg Squat

• Single leg Squat
• Unbroken single leg squat
• Double Unders
• Double unders Crossovers
• Triple Unders

500m row
then
1x 5 of each movement
high hang high pull
high hang muscle clean
OHS
no feet snatch pull under
no feet high hang snatch
no feet low hang snatch
snatch

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6x every 2 min @80% of 1rm

1 Full Snatch + 2 Overhead Squats

9 Rounds:
1:40 ON
0:20 OFF

EMOM 30

1 Minute : 10 Back Squats @ 50% BW
2 Minute : 40 single unders
3 Minute : 7 Dual DB Deadlift
4 Minute : 10 Push-Ups
5 Minute : Rest

2 sets:
HS-walk
- As many tries as you can
- Rest as needed
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3 sets:
Max HS Walking Steps, standing still w/ spotter (1=1)
- Goal 20 steps unbroken / set
- Rest 2min btw sets
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3 sets:
Max HS Steps
- Facing the wall, keep your body tight and as close to the wall as possible, but stay off the wall
- Goal at least 20 steps / set (1=1)
- Rest 2min btw sets
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2 sets:
2m L+2m R Banded Side Steps
- Place a rubberband at your elbows
- Goal is to go 2+2 unbroken
- Rest 1-2min btw sets

For time

• 10 wall-ball shots
• 10 snatches
• 20 wall-ball shots
• 20 handstand push-ups
• 30 wall-ball shots
• 30 box jumps
• 40 wall-ball shots
• 40 deadlifts

20 MIN AMRAP

• 1 min Erg
• 20 situps (abmat)

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches 23 / 16 kg

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND.