EMOM 9'

10 Overhead Squat Kettlebell
15 Toes 2 Bar
20 Push Ups

4 sets:
30 mt Double Dumbbell Overhead carry (50/35)
20 Single arm overhead dumbbell walking lunges (Switch arms after 10 steps)
2:00 easy assault bike or air dyne

3" paused deadlift 5x3

Monday

3 sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

Pre-WOD
4 X 8 Front Squat (115#)

WOD
8 Rounds of Tabata each, alternating:
Dumbbell Thruster (45/25#)
Pull Ups

Post: L-Sit Practice

(3) rounds of (10) 20# Wall Balls and (5) strict pullups for warm up. Used #115 for Front Squat. 35# DB for Thrusters. Lowest rep 4 thrusters / 5 pullups.

E3MOM 6 (18min)
Back Squat
10 – 10 – 8 – 8 – 6 – 6

EMOM 20
20x DB Lunge
(2x 15/22,5kg)
15x Push up
10x DB Thruster
(2x 15/22,5kg)
15x Burpee
20x Sit up

EMOM20: (Each minute should be a maximum of 30 seconds of work, lower the reps if needed)
Min 1: 10-15 Dumbbell thrusters 50/35
Min 2: 3-10 Strict Chin-ups (Supinated grip) (Adjust the reps based on your skill level and capacity)
Min 3: 10-15 Wallballs 20/14
Min 4: 10-15 Dumbbell deadlifts 50/35 (1 head of the dumbbell touches the ground)
Min 5: Rest

Pre WOD:
Bench Press 5x3
(135#, 155#, 175#, 185#, 185#)

WOD:
10 Minute Clock:
800 m run
In remaining time, AMRAP:
15 pushups
30 DU's (50 singles).

Post WOD:
50 T2B in as few breaks as possible.
(7 sets)

(2) Groups this morning. Started with group that completed WOD 1st, T2B 2nd and Bench last. Completed 5 rounds + 5 pushups, using Singles for DU's. Completed 11 Strict Chin-Ups, No Kipping. Happy with bench being Post WOD and Post T2B. Grip wrecked :)