EMOM 12
1 min: 2 bar mu + 4 c2b + 6 pull ups (UB)
2 min: 0:30 superman hold

Complete as many rounds as possible in 15 minutes of:

• 50-ft. handstand walk
• 15 burpees
• 30 single-leg squats

3 RFT
800 meter run
50 sit-ups
50 weighted superman

10min AMRAP of your choice

Pick the movements, make your own rep scheme and have fun.

Heavy Diane
21-15-9
Deadlift 100kg
deficit HSPU 2x25 under voth hand

Backsquat
10,8,6,4,2
add 5% more than last week every sets

3 rft
15-20 stritct TTB
15-20 reverse hyper

30min, as many calories as possible:

• 20cal SkiErg
• 20cal Assault Bike
• 20cal Row

Clean & Jerk, 1RM

For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)