Complete as many reps as possible in 7 minutes of

• 1 legless rope climb, 15 ft
• 3 bar-facing burpees
• 5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Bent over row 4x6 reps

EMOM for 4 rounds:
1) Bicycle crunches
2) Windshield vipers
3) Pallof presses
4) Rest

A) 2min total time: hollow hold
2+2min total time: side plank hold

B) 8 sets (tabata 20s on, 10s off)
1. KB swings
2. TTB or kipping knee raises

EMOM 15 mins
Min 1-2: 50 double unders + 10 alt. dumbbell snatches + AMRAP wall walks in time remaining
Min 3: rest

-rest 2 mins-

EMOM 15 mins
Min 1-2: 12/9 calories bike/row/ski + 10 box jump overs + AMRAP burpee pull ups in time remaining
Min 3: rest

Dumbbell: 22,5/15 kg
Box: 60/50 cm

Snatch balance
5 x 2 @ 65% of max snatch balance

Power snatch
5 x 2 @ 65% of max snatch

Back squat
6 x 3 @ 65%

Optional accessories
Tri set:
10 banded face pulls
10 DB bent over row (each arm)
10 gorilla row (each arm)

Thruster 4 RM

Skills practise (pull-up, TTB, bmu, handstand etc)

---

AMRAP10

8 burpees
10 alternating DB snatches
X-reps skill of your choice

EMOM for 4 rounds:
1) 8 Ring rows + Ring row hold
2) 12 DB deadlifts + DL hold
2) 16 Back extensions + Arch hold
4) Rest

80 - 100 minutes @ HR ZOne 1-2

12 minutes any machine
15 GHDSU, Shoulders on Hip Line
10 GHD Hip Extension