EMOM 36

1 Minute : Bike Erg 15/12 Calories
2 Minute : 20 Kettlebell Swing 24/16kg
3 Minute : 7 Box Jumps 30/24"
4 Minute : 12 Shuttle Runs
5 Minute : Max Reps. Bench Press @ 75% BW
6 Minute : Rest

Score : Total Reps in Bench Press

EMOM for 20 minutes:
ODD: 5 Front squats
EVEN: 5 Seated box jumps

*Choose a moderate weight and high box

Clusters ( Squat clean thrusters )

5-3-2-5-3-2-5-3-2

Send Off 2:30

Back Squat
2x3
3x2

AMRAP 2 x 3. Rest 1:00

6 Power Clean 60/42,5kg
8 Bar Over Burpees
15 Kettlebell Swing 24/16kg

Rest 3 Minutes

AMRAP 2 x 3. Rest 1:00

4 Power Clean 60/42,5kg
8 Bar Over Burpees
25 Double Unders

For time:

400m run
4round of cindy
400m run
3round of cindy
400m
2round of cindy
400m run
round of cindy

(Target under 18min, Time cap 25min)

AMRAP 6

6 up&down
6 box jump over

Deadlift 5-5-3-3-2-2

Go for heavy sets, but only AHAFA

Front squats 5x60%, 3x70%, 2x80%, 2x90%, 1x95%, 1x103%

For time :

18-15-12

Wallball Shots 20/14p
Push-Ups

TC 5