EMOM 15

Minute 1 : 8 Strict Ring Dips
Minute 2 : 8 Chinese Dumbbell Row
Minute 3 : 0:30 Hollow Hold

AMRAP 12

3-6-9-12-15-….
Wall Balls
Toes-to-bar
Sumo Deadlift High Pulls 50/35kg

e90s x9

2 Power snatch

3-5 Rounds :

12 Double DB RDL
10 + 10 Banded Hamstring Curls
4 Strict Pull-Ups ( Banded or Weight )
0:30 Sorensen Hold

Back Squat 12.10.
1 x 6 @ 65%
1 x 6 @ 75%
2 x 6 @ 80%
Rest 2-4 minutes.
Stop before technique breakdown or failure.

Complete as many rounds as possible in 20 minutes of:

• 5 Weighted pull-ups, 35 pounds
• 10 Push-ups with feet on 30" box
• 15 Squats holding a 45 pound plate

Post rounds completed to comments.

3-2-1 weighted pull up
- leave one rep in the tank
- rest 3 min btw sets

Power snatch + Hang power snatch, AHAP. 15 minutes.

Metcon (time)

For time:

10 rounds of:
2 Burpee pull-ups
4 1-arm devil’s press 20/10kg
Cap: 10 minutes

Rest 3:00 min

10 rounds of:
4 Strict HSPU
2 Burpee box jump overs 24/20”
Cap: 10 minutes

AMRAP 6

5 Power Clean @ 60% OTD Heaviest.
5 KB Swing 32/24kg
20 Double Unders / 20 Single Unders