EMOM 10
4 1 leg toes to bar
+
2 strict c2b

Back squat 5 RM, then 3x3 @ same weight

For Time

100 Pull-Ups
100 Push-Ups
100 GHD Situps
100 Goblet Squat

Rx`d

For time:
3rounds:
400m run
5 rope climb Scale up 3 legless rope climb

Scaled

For time:
3rounds
400m run
4 rope climb

• Tripod handstand practice
• 3x5: 3s negative box handstand push up

EMOM 40

Machine 1
Machine 2
Machine 1
REST

CHOOSE CALORIES & GO?

All out? Maybe

Pace? If it feels like?

Just go.

In pairs YGIG

60 dl (90/75kg)
80 kb swing (22/16kg)
100 burpees
55 kcal row
100 goblet squat (20/15kg)
80 V-ups or abmat su
60 BJO @60cm
50 synchro air squats

2-3x2x[1+1]@barbell, 1x2x[2+2]@50%, 1+2@60%,
2+1@70%,
1+1@75%,
2x1x[1+1]@80%,
1+1@90%,
1+1@95%,
1+1@100%,
1+1@102%, jerk-%, rest btw sets 2min

12 min amrap
36 DU
24 Situps
12 dumbell snatchs

30min AMRAP with partner
1 power clean (75kg/55kg)
3 burpee pullup
5 box over jump (24"/20")