EMOM 10'
3 SHOULDER PRESS

FOR TIME:
30-25-20-15-10
CAL ROW
KB SWING
PUSH PRESS

Row 2515, 11:42

4min AMRAP
20-14-8
Assault Bike Cal.
KB Snatch 24/16kg

rest 3min

4min AMRAP
21-15-9
Row Cal.
Thrusters 40/30kg

rest 3min

4min to
12 C&J 60/40kg
15 C2B Pullups
AMRAP of Rowing in meters

Every minute on the minute for 10 minutes
5x Squat clean (165#/105#)
10x Burpees

Every minute on the minute for max rounds
1x Deadlift (225#)
Add 30 pounds each successive minute, continue until failure.

3x
Run little block
10 snatches 40 kg
20 pull ups
20 spiderman push ups

"TRIPLE SEC" (ON THE 20:00)
5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
15 Burpees over Rower (lateral)
Max 10 Meter Shuttle Sprints in time remaining. Count nbr of 10m sprints.

For 20 min every 90 sec
3 power clean + 2 power jerks

3 Rounds @ focus on posture & quality

10-20m/side Front rack + overhead carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank

– Rest as needed between rounds –

Pre-Wod
Find 1RM Back Squat (315#)

6 Minute Ladder
1 Thruster 135/95
1 Bar Muscle Up (pull up/dip)
2 Thrusters
2 Bar Muscle Ups
3,3 4,4 etc...

Post WOD
15/10/5 Weighted Sit Up/Non-Weighted Sit Up
Used 35#

Thunderstruck Burpee warm up, then 43 minutes I go you go partner WOD,6 hang squat clean thrusters with 115lb, 8 30kg dumbbell bench press and 10 1 pood pair kettlebells swings. 5 rounds done, then Sally Hands buy out. Brutal.

5x65%, 5x75%, 5x85%