5 Rounds for Time
15 Air Squats
15 Burpees
15 Hand Release Push-Ups

30-20-10

Single arm Russian swing (Dumbell 15Kg)
Burpees

• 400m Run
• 20 DB Clean & Jerk (2x15Kg)
• 400m Run
• 20 DB Thrusters (2x15Kg)
• 400m Run
• 20 Devil Press (2x15Kg)
• 400m Run

4 rounds (12min total) 3-2-1 x 4

AMRAP 20’

400m Run
20 DB Power Clean (2x15Kg)

AMRAP 32” :
- 20 burpees
- 20 power clean à 30kg (Rx a 35 )
- 20 sit-ups
- 54 Air Squats

110 min

1.HSW
- HS hold drills
- HS shoulder taps
- Walk towards wall

2.Butterfly pull up
E2MOM x 4:
12 pull up
Easy bike between sets

3.Metcon
E4MOM x 6, alt. between A & B:
A)
40 DU
12 HSPU abmat
16 cal AB
Times: 2.51, 2.48, 2.44

B)
12 CTB
12 pistol squat (to ball)
12 BBJO
Times: 2.32, 2.29, 2.22

4.Accessory
EMOM6:
1) 10 low ring row
2) 12 push ups

Emom 30 min (6 rounds)

1. 8-16 x lunges
2. 8-12 Single arm row x 2
3. 8-16 hip thrust
4. 8-20 push ups
5. 20-40 sit ups (or other core variation)

Change rhythm in last 1-2 rounds (pause/hold, negative, pump...)

Front squat 8x5/ ran
Up to heavy!

5 rounds for time of

• 20 wall-ball shots
• 10 med-ball weighted pull-ups

♀ 14-lb ball to 11-ft target, same ball for pull-ups
♂ 20-lb ball to 12-ft target, same ball for pull-ups