EMOM 20

Even : Clean Pull + Power Clean + Push Jerk, Climbing Heavy
Odd : Row 10 Cal

EMOM 15
1. Cal row 15/12
2. OH Kb carry 40” LEFT
3. OH KB carry 40” RIGHT

5 mins REST

EMOM 15
1. Kb USA swing 15
2. Burpee over rower 10
3. Strict Pull up 5

5 rounds for quality
8 alt. DB squat snatch ahafa
15 Snatch grip GHD hip ext 20/15
8 Snatch grip strict press behind the neck ahafa

1.) Tall clean to press 5x3
2.) Hang Power clean @above knee 8×3
3.) Front squat 5×5
4.) Bench press 5×5
5.) 4×
A.1 Russian twist ×20
A.2 pinc grip carry 30m

A: windshield wiper push ups 5x3
B: SA db shoulder press 3x8/arm
C: Push ups 10x5
D: Db shoulder flys 3x8
E: cable oh triceps extensions 3set

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

1a) front squat 3x1x95%
1b) single leg box jump 3x(4+4)

3 rounds
5 weighted pull ups 10kg/5kg
5 weighted dips 10kg/5kg
10 back squats 100kg/75kg
3 jerks 100kg/75kg

20 Cal row
5+5 Single arm KB press
15 Cal row
10 Goblet squats (slow
tempo!)
10 Cal row
10 Burpees over rower

2x10 Down dog to cobra

For time
100 du
25 hspu
80 du
20 hspu
60 du
15 hspu
40 du
10 hspu
20 du
5 hspu