EMOM 15
1. 10-15 cal erg
2. 8-12 burpee box jump over
3. 10-15 wall ball

4 ROUND FOR TIME OF:
15 KB CLEAN AND JERK (RIGHT) 24/16 16/12
10 SIT-UPS
15 KB CLEAN AND JERK (LEFT)
10 BOX JUMP

3 clean
3 front squat
3 push press

3 snatch
3 over head squat

RestDay!

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(25)
6 giant sets
8 curl to press(2-2 tempo)
8 tricep kickbacks
8 bent over row
8 straight leg deadlift
8 plyo's for height
16 tucks

Finisher
100 crunches
1:00 samson stretch

For time

28/21/15/9 cal ski ergo

20m sled pull with rope (@110kg)

12/9/6/3 Ring muscle up.

5 ROUND FOR TIME OF:
21 OVERHEAD SQUAT 60/40 40/25
400MT RUN

Deadlift 5 RM

3 min row
5x
10 banded good mornings
3 broad jumps
5 MB cleans

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Deadlift
3x every 2:30 min
5 at 65% 1RM