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

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