EOM 12min
Perform 3 reps of Hang power clean on every other minute for 12 minutes.

WOD :

TEAM OF 2 :

EMOM 10

A. 10X Hang Squat Clean
B. 12x HR Push Up

DIRECTLY INTO :

AMRAP 10
A.
6x C2B
3x Devil Press
6x Pistol Squat
B. DL Hold

A:
8 x 3 OH Squat

B:
E2MOM 10'
6 Squat Snatch @ 60%

7 front squats
7 du
7 v-sit ups

2-3 min light cardio
1+1 min calf smash
1+1 min low back / side smash
1 min deep squat hold, move weight ankle to ankle every 10sec
1 min cobra to downdog

• 10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)

BODY ARMOR
Accumulate 2:30 in an L-Sit
*Every break, complete 10 AbMat Sit-Ups

WOD :

2 SETS OF INTERVALLS :

AMRAP 5

10m OH lunges w. plate ( RX: 20/15 ; SC1 :15/10 ;SC2: 10/5 )
8x BF Burpee
10m OH lunges w. plate
8x C2B / Pull up / horizontal pull up or ring row

REST 3 MIN

AMRAP 4

3-6-9-12-15-18-21

Power C&J (RX: 60/40 ; SC1 : 45/25 ; SC2: 30/15 )
TTB / Leg raise / Knee raise

REST 3 MIN

AMRAP 3

15 Cal row
15x WBS ( RX: 9/6 ; SC1 : 6/3 ; SC2 : 6/3 )

• 30 Min of:
Assault Bike @ max Kcal

Pull Ups
5x3