6 min
7 cal row
6 step ups
20s. hs hold

---

EMOM 15

1) 20/15 cal Row
2) 16 box jumps
3) 16 alt. DB snatch 25/17.4
4) 5 wall walk
5) rest

Clean 8x2 @ 80%
+
RDL 3set
+
Front squat 3set

Complete as many rounds as possible in 10 minutes of

• 15 medicine-ball cleans
• 10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

FOR TIME

Buy in: 17 cal assault bike

170 thruster (17 kg)

After every 17. thruster do:
1 negative pull up (1 s hold, 7 s descent)
7 burpees

Cash out: 1700 m run with 17 kg weight vest!

SKILL
Oly Skill Work x 15 Minutes
*Choose between Snatch or Clean & Jerk and spend 20 Minutes working on your technique using around 60% of your 1RM. Perform sets of 1-3 reps (you start with the latter and work your way up to singles.)

SKILL
Gymnastics Skill Work x 10 Minutes:
*Choose between 1 movement and spend time working on it. Keep sets small to reinforce good technique.
Today the options will be:
- Pull-ups
- HSPU
- T2B

SKILL
Conditioning Skill Work x 10 Minutes.
*Choose between Rowing or Running and work on intervals to reinforce good technique. Sets should be 250 meters for row and 200 meters for running.

[TEAMS OF 3]

AMRAP 30:
20 Double Unders
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks
1 Rope Climb

Barbell: (155/105)[70/48]
Scaled weight (115/85)[52/38]

• Switch After Athlete Clears Barbell

*Score = Total Rounds + Reps

Row 30 min.

6 Rounds for time

6x single hand Devils press L
6x single overhead lunges L
6x single hand Devils press R
6x single overhead lunges R
10m hand stand walk
12x pistols
6x Ring Muscle-ups / Bar Muscle-ups

25/17.5kg

Aim to do all reps unbroken.
Rest as needed between rounds.

AMRAP (with a Partner) in 40 minutes

50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

-split work anyhow
-run together
- if no partner: split the reps, 1:1 rest

3 rounds of

1min shuttle run (7m)
1min Db snatch
1min Cal Ski
1min Box step up
1min Burpee
2min Rest