EMOM x 7:

5 Deadlifts (245/165)
max reps Wallballs (30/20)

EMOMx6 alternating between:
1: max rep Barbell Good Mornings, 45/35
2: max rep Barbell Bench Press from floor, 45/35
3: max rep Cossack Squats

WOD:
EMOM 15, alternating between:

1: 8 Deadlifts, 80% 1RM
2: 20 Box Jump Overs, 24/20 in
3: 20 Wall Balls, 20/14 lbs
4: 8 Bench Press, 80% 1RM
5: Rest 1 min

The main focus of this EMOM today is to get each set of deadlifts and bench press unbroken. On the box jumps and wall balls, I want you to try and pick a number that will challenge you to complete the desired reps unbroken. If you need to break at a particular number, I would stop and then try and hold that.

*Score is combined weight of deadlifts and bench presses.

AMRAP 8
Ski 750/700m
10 DB Snatch 35/25kg
Remaining time Max distance Hs walk

Complete as many rounds in 12 minutes as you can of:

• 5 front squats
• 10 chest-to-bar pull-ups
• 20 double-unders

♀ 125 lb. ♂ 185 lb.

5 x 67%
4 x 70%
3 x 73 %
5 x 76%
4 x 79%
3 x 82%
2 x 85%
1 x 88%
1 x 88%
1 x 88%

10 min amrap

21 cal row
15 kb swings 32kg
9 rower over burpee

1@rise to the day's maximum

Perform the following to try to complete in under 30 mintutes (For Time):
Burpees: 5 x 10 reps
Ground-zero-jump: 4 x 25 reps
Pushups: 10 x 10 reps
Air Squats: 6 x 25 reps
Mountain Climbers: 5 x 20 reps
Alternating Lunge: 10 x 10 reps
Jump Rope: 4 x 100 reps (I do Double Unders)

10 min emom

1 15-20 cal bike
2. 2-5 Rope climbd

4 sets of:
3 x @87%