EMOM x8

1) 8-12 Db/Kb reverse lunge
2) 30-50s plank hold

For time:

40 wallball
30 sit up
20 power snatch @40/30kg
10 ohs
20 power snatch
30 sit up
40 wallball

(Target under 10min Time cap 16min)

AMRAP 5

50 DU
12 burbee over bar
remaining time macho man @70/50kg

REST 2min

AMRAP 4

40 DU
10 burbee over bar
remaining time macho man

REST 2min

AMRAP 3

30 DU
8 burbee over bar
remaining time macho man

E6MOM x 4

400m run
24 kbs@24/16kg
12 kb fr reverse lunge

EMOM x 40

1) mnostructural
2) 5-10 pull up
3) monostructural
4) 5-10 box jump over

EMOM x 32

1) row
2) 6-12 pull up
3) bike
4) 8-12 Double Db push press

AMRAP 15

10 box jump over
15 kbs@24/16kg
20 sit up

3x4
snatch grip deadlift 2s pause knee level

For time:

15 burpee over bar
20 power snatch@50/35kg
15 burpee over bar

8 Rounds With Partner ( 4 rounds each )

200/175m Row
8 Front Squat 65/50kg

Full round then change

TC 18