4 min on 1 min off for 6 sets
15 wall ball
10 burpee WB DL (chest to WB)
5 HSPU/pike push up
In the remaining time AMRAP wall walk

Score is total wall walk repetitions

5 sets:
Set 1: 2 @83%
Sets 2-5: 1 @83%
- Rest 2-3min btw sets

For time

• 30 alternating dumbbell snatches
• 30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.
- ♀ 35 lb
- ♂ 50 lb

A)
EMOM 21’
1: 3x ( 1 push up to clean and press )
2: 4 front squat
3: 5 swing
*same weight, double KB

B)
In every 2’30” x 3 rounds
10 alt. offset march (overhead and suitcase )
6/6 single arm front rack sit up

1. 40s row
2. 6-8 box step overs @light DB's
3. 10 toes to post
4. 40s bike
5. 6-10 alternating pistols / box lowers

Snatch balance
2 @ 60% of 1RM snatch balance
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%

Back squat
Build to a heavy 3RM then 2 drop sets
2 x 3 @ 90% of above

Snatch panda pulls
3 x 4 @ 85% snatch

Strict press
5 x 5 @ as heavy as possible

Optional accessories
21-15-9
Bench @ 7RPE
DBL DB Push press
1 min plank hold in between

45-60min Easy Z2 Run

20 tuck ups
30+30s side plank holds
20 tuck ups
60s plank holds
15 v-ups
30+30s side plank holds
10 v-ups
60s plank holds

AMRAP 7

2-4-6-etc. Wall walks
1-2-3-etc. Rope climbs

6* E2MOM: 3 Power cleans