Every 3 min for 18 minutes (6sets)
odd: max calories row / ab in 45 sec + 10-20 push ups
even : max double unders in 45 sec + 10-20 wb
3 times both sets
Goal is to do 10-20 unbroken sets/reps on push ups or wall balls.

EMOM x8

1) 8-12cal row
2) 10-20 kbs

Built daily heavy

5 reps (max 1-2 rep reserv)

then

3 reps @ 107% heavy 5 reps
1 + reps @ 113% heavy 5 reps
(+ = max reps, minimum 1 rep)

2min rest between sets
Round the weights up: 83kg = 85kg

For Quality 20 min :

5 + 5 Windmill
3 - 6 Strict Handstand Push-Ups ( Modified same than last time )
10 Scapula Pull-Ups
10 Reverse Fly
10 Banded Pull Down

In a 12min Window
100-75-50 Double Unders
21-15-9 Handstand Pushups
21-15-9 Deadlifts 100/70kg

In the remaining time: AMRAP of: Bar Facing Burpees

AMRAP 7:00
21/15 Calorie Bike/Row/Ski
21 Overhead Squats @60/42.5kg
21 Power Snatch

• Goal: 1+ rounds. Very hard effort. Loading should allow you to perform touch n go reps of snatch and sets of 7 on OHS.

Bulgarian Split Squat

2 x ( 8 + 8 )
2 x ( 4 + 4 )

Use Dumbbells or Kettlebells

Send Off 3:00

Overhead squat

3 - 3 - 3 - 3 - 3

80-100% of snatch max.

Hang squat snatch 6 sets of 3. AHAP.

AMRAP 12

6 pull up
8 Double Db stoh@22,5/15kg
10 box jump over