3 sets
8/8 DB/KB Bent over Rows
2/2 Turkish Get-Ups

50% x 5
60% x 3
70% x 1
75% x 1
80% x 1
85% x 1
90% AMRAP

Front Squat
4 x 4 with 3s hold in bottom. Rest 2:30

• Build to the final tough set for the day

4 min amrap
10-15 wall ball
10-15 push ups
rest 4 minutes and repeat

15min
10cal Erg or 50 Su
8 inchworm
10/10 single leg RDL Db
10/10 single arm shoulder press Db

min 1 - Double unders for 30 seconds
min 2 - Power cleans x 4-8 reps @60/40kg
min 3 - Burpee + box jump x 4-8 reps
min 4 - Front squats x 4-8 reps @60/40kg
min 5 - rest
3 rounds total.

Partner AMRAP 8, Max calories

echo, ski or c2bike

Partner —> plank hold

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