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E2MOM x5:
6 alt. pistol squats
12 sit up
24 DU

Target: 60-90s work / round.

Amrap for calories
5-4-3-2-1 min
Bike, Row, Ski

1 min rest between sets
Total 50min

5x4min AMRAP, 1min rest
40 DU
20 steps walking lunges
10 pull up/ ring row
5 devil press @2x20/12.5kg

continue next AMRAP where you finished last

PARTNER WARM UP: 15'min
1 set each
P1 – 250/200-m row
P2 – 10 Samson lunges + 10 scorpions

1 set each
P1 – 250/200-m row
P2 – 10 lateral lunges + 10 scap pulls

1 set each
P1 – 250/200-m Row
P2 – 10 air squats + 10 kip swings

Then....
12’min Skills & specific

Hang squat clean
Pull-ups/Butterfly or Kipping

A)
Every 2:30 x 4 rounds
lateral box step ups x 6 reps/side
dbl KB Z press x 10 reps

Every 2:30 x 4 rounds
single leg crossbody deadlift x 6 reps/side
dbl KB bent over row x 10 reps

B)
5 sets
2 min. work / 1 min. rest

3 burpees
6 double KB snatch@2x24/16 kg
9 air squats

Goal: 2+ rounds each interval
Pick up where you left off last roundP

In teams of 2 for total rowing meters in 40 minutes:

A. Row for meters

B. 15/12 cal bike
7 pull ups
7,5 m plate overhead walking lunges
7 burpees to plate
7,5 m plate overhead walking lunges
7 T2B

Change stations when B finishes.

Result is total rowing meters.

A,
Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Find your 1RM in 20 mins.

B,
Every 5 mins for 20 mins do:
20/17 Row Calories
15 Hand Release Push-ups
10 Pull-ups
5 Hang Power Cleans, 93/66kg

Goal
Consistency across all rounds and 1 min to rest before the next.

C,
3 rounds for quality of:
L Side Plank, 20 secs
R Side Plank, 20 secs
15 Parallette Shoot Throughs
10 L/10 R Lateral Med Ball Toss, pick load
5 Strict Toes-to-bars

Back squat 85-87%

New set every 3min