10 Rounds for reps (30 min)

• 1 min ERG all out
• 1 min burpees all out
• 1 min break

Each Cal and burpee counts as a rep

Front Squat

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

Behind the neck split jerk + Overhead squat

6 to 8 x 1+3 @ 65-80%1RM OHS, go every 2:00-3:00

GYMNASTICS

3 rounds for quality
5-7m hsw / 3 wall walk
30 DU
15 t2b

-rest 2min-

3 rounds for quality
2 rope climb
30 DU
8 hspu

• rest 2min-

3 rounds for quality
8 kb box step overs @2x20kg
30 DU
8 kb hang clean & jerk @2x20kg

WU3×
Wrist circles ×10/10
Elbow circles×10/10
Seal swings×10
Arm circles×10/10
Good morning ×10
Kang squat ×5

A.1) Snatch
60%×1 70%×1 80%×1 85%×1 90%×1 85%×1 90%×1

B.1) Clean & Jerk 1+1
60%×1 70%×1 80%×1 85×1 90%×1 85%×1

C.1) Front squat
60%×2 70%×2 80%×2 90%×2 95%×1 90%×2 95%×1

D.1) Snatch high pull
4×2 @95%

9'AMRAP
3 dbl DB hang power clean @2x20/12.5kg
6 dbl DB thruster
9 hanging knee raises

A: Back squat 5-5-5+
B: Bench Press 5x10
C: 3rft
20m prowler push @60kg
10 DB Shoulder press @10kg dbs
20m FC lunge walk @10kg dbs
D: OH triceps extensions 2set

E2MOM x3
3 Pull-ups
EMOM3
2 Pull-ups
E30sMOM3
1 Pull-up