Ttb emom 8'

27-21-15-9-6
Burpees
Am. Swing
Sit ups

20 rounds of EMOM of:
5 DL, 5 HPC, 5 PP (all using same DBs - goal to use 60% BW)

#MetCon | team relay race, 3 round each, alternating, for time of:
- 2 speed ladders
- 7 burpees
- 10 sit-ups
- 10 double unders/30 single unders
- 2 sandbag farmer's walks (10 mt) (20/10 kg)
- 10 double unders/30 single unders
- 10 sandbag push jerks (20/10 kg)
- 7 box jumps (60/40 cm)
- 2 sprints (10 mt)

AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*Every Minute on the Minute – 5 Deadlifts (225/155)
In 25 min

2 Rounds:
5 x 30 cal. Work/rest 1:1

5min rest between rounds

Bar from rack, find one rep max.

#MetCon | 15’ AMRAP of:

• 10 sprints (10 mt)
• 12 burpee box jumps (60/40 cm)
• 24 plate swings (20/10 kg)
• 25 sit-ups
• 50 single unders

A.
Hang snatch: 6x3 (70-80%)

B.
Back squat:
5x 80%
2x 83%
5x 80%
2x 86%
5x 80%
2x 89%

C.
3 rds:
8 Ring MU
20m Hs walk
12 DB squat snatch (30/20kg)

10 x 70kg
8 x 80
6 x 100
4 x 120
2 x 130
2 x 130
4 x 120
6 x 100
8 x 80
10 x 70