Tabata (20/10s 2x)
1. Jumping Jacks
2. Quick step
3. Pogo
4. High knees

Emom 20min
1. OH Press x3
2. Deadlift x5

5 rounds

7 man makers 2x 12.5kg db
7 squat cleans 2x 12.5kg db
7 clean & jerks 2x 12.5kg db
7 burpees
7 thrusters 2x12.5kg db
7 push ups
50m bear walk

3 Sets:
5 Inchworms
15m Single Arm Overhead Carry R @24kg
15m Single Arm Overhead Carry L @24kg
15m hsw

105 min

1.MU
- Drills
- EMOM10: 1 MU
- E2MOM10: 2 MU
- 20 MU

2.Metcon
A. AMRAP10:
3 - 6 - 9 - 12...
Thrusters @ 30 kg
TTB
Reps: 18 thrusters + 7 TTB

Rest 10 min

B. FT:
40 cal row
30 DB burpees @ 2 x 15 kg
40 cal row
Time: 8.21

• Thruster ladder
• Ring row ladder
• Push press ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.

For time

• 30 box jumps
• 15 clean and jerks, 65 | 95 lb.
• 30 box jumps
• 15 clean and jerks, 85 | 135 lb.
• 30 box jumps
• 10 clean and jerks, 115 | 185 lb.
• 30 single-leg squats
• 10 clean and jerks, 145 | 225 lb.
• 30 single-leg squats
• 5 clean and jerks, 175 | 275 lb.
• 30 single-leg squats
• 5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Overhead Squats

A: Bench press 5-5-5+
B1: Bulgarian split squat 3x8
B2: Shoulder press 3x5
C: Leg press 1xMax
D: BB skull cruschers 1xMax

Rest day

6 squat clean
10 box jump
12 trx rutistus
15 hollow rock
20 cross crunch
20 mountain climbers