5-4-3-2-1-2-3-4-5
Ring dips
1-2-3-4-5-4-3-2-1
Pull ups

A: 8min emom: 3x plyo push ups
B: Snatch balance 3-3-3-3-3
C: 5rft
15cal renegade bike
10 Thrusters @20kg
5 push ups
20m farmers carry @30kg dbs

”Bell”
3 Rounds for Time
21 Deadlifts (83/61 kg)
15 Pull-Ups
9 Front Squats

Snatch
• 3 reps at 75% of 1RM
• 2 reps at 85% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 98% of 1RM

1:00 Banded Lats Stretch
30s Pass Trough
30s+30s Around Worlds
10 Push up to down dog

3 rounds :
0:20 Free Hand Stand Hold
5 Strict Pull-Ups
2:00 CrossOvers

EMOM’10
3 Front squat
4 Back squat

75% From your 1RPM Front squat

2-3 rounds

30+30m s.a farmer carry
20-40s hollow hold

4 Rounds
3min work
1min rest

15 HSPU
7 Double DB snatch 22,5/15kg
AMRAP Echo bike cals

Your score is Echo bike calories.

A) 4 sets
In 3 mins complete:

2 rounds of
12 box jump overs@60/50 cm
9 toes to bar
6 DB thrusters@2x22,5/15 kg
-into-
Max calories row/bike/ski in time remaining

-rest 2 mins between sets-

Goal: ~ 1 min of cardio, consistent rounds
Score: total calories

B) AMRAP 10 mins with a partner
Partner 1: farmer carry for distance@heavy
Partner 2: holds handstand/wall sit/plank

Switch as needed.