E2MOM X6

Set 1-2: 3 Reps
Set 3-4: 2 Reps
Set 5-6: 1 Rep

AMRAP 7:
40m Shuttle run
10 D-ball to shoulder (light
weight)
10m Broad jumps
5+5 D-ball squats (both
shoulders)

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Banded shoulder flow

For Time:

A) 3 Rounds:

• 500/400m Row
• 10 KB Deadlift
• 10 - 15 - 20 Of: T2B, Kipping Pull Up, C2B

-Rest 3min-
Into,

B) 3 Rounds:

• 250/200m Row
• 10 Burpee Pull Up/Burpee 2 Target
• 30 - 20 - 10 : V-Up

For time

• 21 front squats
• 15 box jumps
• 9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box

3x10' AMRAP w. partner, 2' rest
10 syncro burpee
10 wall walk (YGIG)
10 syncro one arm devil press @ 15/10 kg
10 box jump w. squat at the top of the box

Partner workout

AMRAP 10 min. (switch after full rounds)
3 wall walks
6 toes to bar
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 devil’s press
6 box jump overs
9 calories bike/row/ski

REST 3 min.

AMRAP 10 min. (switch after full rounds)
3 DB renegade row + push ups
6 DB thrusters
9 calories bike/row/ski

Goal: 6+ rounds each AMRAP
Rx: 2x22,5/15 kg; 60/50 cm

For time

• 400-meter run

• Rest 2 minutes

• 400-meter run

• Rest 2 minutes

• 400-meter run

• Rest 2 minutes

• 400-meter run

• Rest 2 minutes

• 400-meter run

For time:

• 30 box jumps, 30-inch box
• 30 chest-to-bar pull-ups
• 30 kettlebell swings, 2 pood
• 30 walking lunges with 95-lb. barbell
• 30 knees-to-elbows
• 30 push presses, 95 lb.
• 30 hip extensions, holding a 25-lb. plate
• 30 wall ball shots, 20-lb. ball to 11-foot target
• 30 burpees
• 30 triple-unders

Chipper:

100 jumping jack
60 reverse lunge
40 Db thruster
20 split jump
10 s.a devils press

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
24 heavy jump ropes/jump rope
12 kb/db/sb hand release deadlift
6 floor bridge dumbbell press
3 dumbbell push press(3 second descent)

Finisher
30 alt toe touch
1:00 chest opener