Amrap 4
10 burbee
5 sit up

Front Squat

5 sets of 5

Working time 18 minutes.

4 x 5-10 adding reps each round btw 5-10

Rx’d 50/40kg
Masters 42,5/35kg
Scaled 30/20kg

3 z 10

5 x 8

EMOM x 8-12
1) bike
2) 5 clean pull + 5 hang power clean + 5 hang squat clean
3) bike
4) 5 barbell row + 5 front squat + 8 reverse lunge

5x3 reps back squat

75-85%

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row or ski
10 burpees
15 DB thrusters
20 sit ups
20/15 cal row or ski

EMOMx30
1) 45s max meter heavy farmer´s walk
2) 10-15 slam ball
3) 45s max reps v-ups/tuck ups
4) 10-15 box jump overs
5) 45s max meter shuttle run
6) rest

1RM deadlift