3x shuttlerun (à 20m-20m)
6x BBJO
9x DBBSO @15kg

Tall split jerk
3 x 3 @ 60% of 1RM clean & jerk

Snatch push press & overhead squat
5 x 1 @ 70%
5 x 1 @ 75%

Halting snatch deadlift (mid-thigh)
3 x 2 @ 105% of 1RM snatch

Tempo front squat - 3 seconds on the way down, controlled ok the way up
5 x 2 @ 75% of 1RM front squat

Accessories
GHD back extension 3 x 10 with weight @ 8RPE
Barbell Good morning 3 x 10 @ 8RPE
3 x 150m suitcase carry @ 9RPE

3 Burpees

3 Burpees
5 Plate thruster /10kg

3 Burpees
5 Plate thrusters/10kg
8 Kettlebell Swings, over head /16kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg
15 Barbell thrusters /20kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg
12 KB high pulls /16kg
15 Barbell thrusters /20kg
18 barbell push press /20kg

3 Burpees
5 Plate thrusters /10kg
8 Kettlebell Swings, OH /16kg
10 Plate lunge thrusters /10kg** 21:00 minutes
12 KB high pulls /16kg
15 Barbell thrusters /20kg
18 barbell push press /20kg

20 Burpees

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

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

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

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