CORE:
10x 20s ON, 10s OFF, alt. 1&2
1) tuck vedot medball
2) plank hold

30s on - 30s off for 5 rounds:
a) "negative" skin the cat
b) one-legged squat (lunge, curtsy, shrimp, pistol)
c) negative pull up
d) wall supported triangle HS
e) strict k2e ristiin

For Time with partner

1 mile row
90 box jump overs (24/20)
80 Kettlebell swings (24/16kg
70 burpees
60 wall ball (9/6kg)
50 Plate Overhead Lunges (15/10kg)
40 Toes To bar
30 Kettlebell Snatches (24/16kg)
20 Pullups
1 mile row

6 rounds EMOM style

• 15 cal row
• 15 T2B
• 2 ropeclimbs (1 legless, 1 regular)
• 1 min break

4 x 5-10 adding reps each round btw 5-10

Rx’d 50/40kg
Masters 42,5/35kg
Scaled 30/20kg

EMOM x 8-12
1) bike
2) 5 clean pull + 5 hang power clean + 5 hang squat clean
3) bike
4) 5 barbell row + 5 front squat + 8 reverse lunge

Hang clean - dropping down into a squat with a 1 second pause in the catch
3 @ 70% of max clean
3 @ 73%
3 @ 75%
3 @ 77%

Push press
3 @ 50% of max clean
3 @ 55%
3 @ 60%
3 @ 65%

Back squat
4 @ 65% of max squat
4 @ 70%
4 @ 75%
4 @ 77%

EMOM/6 to finish - aim to build load across EMOM
1. 5 bench press
2. 10 gorilla row

Every 8 minutes for 40 minutes (5 sets):
20/15 cal row or ski
10 burpees
15 DB thrusters
20 sit ups
20/15 cal row or ski

EMOMx30
1) 45s max meter heavy farmer´s walk
2) 10-15 slam ball
3) 45s max reps v-ups/tuck ups
4) 10-15 box jump overs
5) 45s max meter shuttle run
6) rest

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches 30/20kg
5 scaled wall walks
50 single-unders
12 snatches 42,5/30kg

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches 52,5/35kg

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches 60/40kg