3 rds
25 sec hollow hold
10 v-ups

For 20 minutes

Run 1 mile

In the remaining time, complete as many rounds as possible of

• 7 strict toes-to-bars
• 14 handstand shoulder taps

AMRAP 9

10 Push Ups
20 Sit Ups
30 Air Squats

Banded deadlift 15-12-9-6 reps. Add weight for each set.

A: 8min emom: 3x banded squat jump
B: Bench press 10x5, sista setet Amrap
C: 5x 2x snatch DL + 1x snatch pull
D: Front squat 3x5
E: Incline lat pull downs 3set
F: sled sprint 6x2x10m

EMOM x 16 (4 rounds)
1) 7 OHS (bar from the ground)
2) 3-6 D-Ball Ground to Shoulder
3) 1-3 Rope Climb
4) rest

Overall RPE 3 to 4

3x 30 sec work 30 sec rest of each movement (33 min)

1. goblet squat + bicep curl @24/16
2. romanian deadlift @32/24
3. one leg pike pulse over KB /R sc:@8 rx:@12
4. one leg pike pulse over KB/L
5. pike pulse
6. KB hollow flutter kicks @24/16
7. KB sit-up @8/12
8. L-sit alt press @24/16
9. KB push-up @24/16
10. double KB floor press @24/16
11. alt push press @24/16

4 Rounds For Max Reps:

3 Minute Max Calorie Row
2 Minute Max Toes To Bar
1 Minute Max Power Snatch 60/42,5kg

Rest 1 minute between rounds.

• Have a goal number of calories you'd like to row each minute of the 3 minute effort.
• Similar to the rower have a goal number of TTB reps you'd like to complete each minute. Quick small sets can help manage fatigue for the power snatches.
• The Power SNatch reps will likely be single reps and the number of reps will depend on how you are feeling. Try to be intentional with reps between reps.

2x4 Snatch pull
4x2 Snatch balance
2x5 Power snatch (tng)
3x3 Snatch (drop and go)

EMOM’7
1 Snatch

Build to Moderate Complex:

1 Snatch Grip Push Press
1 Power Snatch
1 Hang Squat Snatch

• Take out bar out of the rack.
• Complete the full complex unbroken
• Speed and quality are more important than loading