EMOM 12

1 min : 5 box jumps 30/24"
2 min : max row calories

Result is total calories

Shoulder Press (Heavy 2)

In 10 mins work up to a Heavy 2 rep

4RFT
20m OH lunge 20/15kg plate
15 hr push ups
200m run

Back squat, with 2 sec. pause horizontal plane

6x2@70% to AHAP

A) Back squat
2-2-2 work up to heavy (1-2 RIR)
Then 1x max reps (-2) @80% H2

B) 3 rounds 30s work / 30s rest
1. Hip thrust hold (weighted)
2. Front support hold
3. Wall-sit hold
4. Supine trunk rotation

Up to 1RTM in 20min.

2-3min rest between last sets.

Front Squat
4 x 4 with 3s down. Rest 2:30

• Last 2 sets challenging, but strict tempo and form

EMOM x 32

1) row
2) 5-10 pull up
3) bike
4) 20-50 DU

Deadlift ( Neutral Grip / Hook Grip )

5 x 3 @ 75%+ Go Every 2:00

EMOM x 32

1) row
2) 5-10 stoh
3) ski
4) 5-10 ttb