EMOM 20

1) 30s. DUs
2) 10m walking lunge (no weight)
3) 15 GHD sit up
4) 4-10 butter fly pull up
5) rest

EMOM
0-4 mins - 2 Power Clean + Jerk1
2 min Rest
6-10 mins- 1 Power Clean and Jerk
+ 1 Squat Clean + Jerk
2 min rest
12-16 mins 2 Squat Cleans and
Jerk

Weight increases each change of
movement

500m run
100 lunges 2x10kg db
500m run
500m ski erg
500m run
50 burpee
500m run

Paused Deadlift

7xevery 2 min
2 @70% of 3rm

• Pausing 2 Seconds at the knee
• use red band under your feet and over the bar

Teams of 2 (you go I go)
For time:
1000 cal row
100 Toes to bar
100 WB 9 kg
100 Sit Up
100 Burpee over bar
100 GTOH 42.5 kg
100 Push Up
400 DU

TC:75 min

3 rounds of
super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 90s. then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg
rest 2 min

2 rounds
10 Tall kneeling halos
5m/side KB front rack duck walk
5/side Half kneeling bottom-up presses
+
3 rounds @ increasing pace and load
30-seconds Row
6 DB walking lunges
3 Handstand push-ups
60-seconds rest between rounds

Squat snatch 7x2

Snatch

10x every 90s.
1 @80% of 1rm

10 min AMRAP:
• 15 Row (calories)
• 15 Wall Balls 20/14#
Goal: 5 rounds.