EMOM24
10/8 cal echo bike
8 box jump
8+8 DB Snatch

12 min amrap:
500 m run
10 push presses 35/25 kg
15 sit ups

1: 3 Snatch @moderate
2: 8 bar over burpees
3: 16 sit ups
4: 4 clean & jerk (same weight)
5: 4 sandbag over shoulder
6: plank hold
7: Rest

70 mins / 10 rounds, for quality, sweat and recovery

*pause 2-3sec in the bottom
1+2@75%, 2x1x[1+2]@78%, fs-%, rest btw sets 3min

Every 2 min x 6 (2 sets each)
A. 50 s ergo + alternating curtsy squats rest of the time
B. 8+8 single DB shoulder press + 12-15 scap push ups + 20-30 s tall plank hold
C. 10 kip swings + 10 scap pull ups + 5+5 half kneeling cobra windmills

5 sets for quality:
Back rack reverse lunge x 6 (per leg)
2 min rest between sets

AMRAP10

-15 romanian dl (10kgx2 KB)
-15 goblet squat (10kg KB)
-5 push up

E2MOM20
3-3-2-2-2-1-1-1-1-1 hang power snatch

For Time,
3 Rounds:
1 Wall walk
9 Box jump over (N 50cm / M 60cm)
15 Toes to bar

2 Rounds:
2 Wall walk
12 Box jump over (N 50cm / M 60cm)
12 Chest to bar pull-up

1 Round:
3 Wall walk
15 Box jump over (N 50cm / M 60cm)
9 Bar muscle-up

Time cap: 15 min

A: Bench press 3x5
B: Incline db Bench press 3x7
C: Dips 3set
D: Sa Cable Pec dec 1xMax/arm
E: Cable triceps variations 3set