Chest Supported Dumbbell Row

4 x 8

Rest 2:00 between sets.

AMRAP 20:
10 Push Press 50/40kg
10 Kettlebell Swings 24/16kg
10 Box Jumps

Light Option

Emom20

8-12 Push Press
12-15 Kb Swing
8–12 Box Jump / Step ups
Rest

5 x 90sec work/ rest as needed
15/12 cal row + sled push for meters (light weight)

Five sets of eight reps

10 Rounds of, New round E2MOM
4 Handstand Pushups
8 Pullups
6 Burpees
12 Squats

E3OM 5

15 Wallball
10 MedBall Squat Clean
5 Hang Power Clean 60/40kg
1 BMU

Front Squat 8 RM

AMRAP 10

3 Clean & Jerk 60/42,5kg
7 Wallball 20/14p

5 sets @ 60-80% of 1rm squat snatch.

3 Rounds :

1 Min : Weighted Sit-Ups
1 Min : Rest
1 Min : Bicycle Abs
1 Min : Rest