2 Rounds

AMRAP 4
Run 400m
...remaining time
20 American Swing 24/16kg
5 + 5 KB Thruster 24/16kg

AMRAP 4
Row 500/450m
...remaining time
20 Deadlift 65/50kg
20 Jumps Over Barbell

AMRAP 4
Bike 1000/900m
...remaing time
5 Toes To Bar
8 Burpees to Target

- rest 2 minutes between amrap -

Five rounds for time.
20 Pull ups
40 Push ups
60 Squats

Every 90s x 5 Rounds:
5 Hang Power Snatches
- Practice cycling the reps quickly
- Build-Up for the workout

For Quality 25min

1) 60-90s monostructural
2) 6+6 DB/KB romanian deadlift
3) 3-10 strict pull up/ ring row
4) 10-15 snowangel
5) russian twist

(3-4rounds)

hang snatch
- find 1RM hang snatch of the day

Front Squats 3x3 @85%++

Heavy heavy sets

For time :

400m Run

3 Rounds :
10 Pull-ups
20 Push-Ups
30 Air Squats

800m Run

5 Rounds :
10 Pull-Ups
20 Push-Ups
30 Air Squats

1 Mile Run

No TC

5x3 power snatch
70-75%

Reset each rep

For time:
1.6 km Run
100 pull-ups
200 push-ups
300 squats
1.6 km Run

• Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

• If you’ve got a twenty pound vest or body armor, wear it.

E4MOMx3:
300/250m ROW
15 KBS