EMOM x 10

1) 30-50 DU
2) 5-10 ttb

4 rounds:
20sec Jumping lunge
10sec rest
20sec v-up
10sec rest
20sec broad jump
10sec rest
20sec mountain climber
10sec rest
60sec rest

Hang snatch below knee 3x2

4 sets:
• 2 Snatch Grip Pulls
• 1 Snatch
Weight: 80%, 85%, 90%, 95% of 1RM.

4 x 4

Complete as many rounds as possible in 20 minutes of:

• 20 single-under crossovers
• 10 burpee pull-ups
• 12 GHD sit-ups

3 rounds for time:
• 5 Bar Muscle-up
• 10 Handstand Push-ups
• 20 Deadlifts BW/70%BW
BW = bodyweight; men load their bodyweight onto the bar; women load 70% of their bodyweight onto the bar. Goal: 7-8 min.

A1: DB Bulgarian split squat 4set
A2: Windshield wiper push ups 4set
B1: Wall sit 2set
B2: SA DB Press 2set/arm
C1: Flared push ups 2set
C2: SA DB Shoulder flys 2set

EMOM15

1) Pull-ups
2) HSPU
3) Ring dip

Every minute on the minute for as long as possible

• 3 burpees
• 7 chest-to-bar pull-ups
• 11 wall-ball shots

♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.