10min EMOM s2oh @ 70kg

In 14 minutes:

First: 1000 m row

Then as many rounds as possible:

• run
• 20 goblet squats

AMRAP 15'
10 swing @24/16
15 box jump @24/20
20 toes to bar

EMOM 1 ON 1 OFF
AMRAP 29 min.
- Cal Row.
- DU.
- Burpees over the box.
- Sit-ups.
- GHD: Back extensions.
- Farmer's walk (64/48/32 kgs).
- Empuje trineo (80/50 Kgs).
- Skin the cat.
- Box jumps (24"/20").
- Wall Ball Shots (9/6 kgs).
- Wall Climb.
- V-ups.
- HSPU.
- Tire flip.

3 rounds
400m run
25 sdhp @40/35
15 squat clean @40/35
10 oh squat @40/35

• 100/75 Kcal for time of:
Assault Bike @ max effort

First train 2013

Hang snatch 3x50%, 3x60%, 2x70%, 2x80%, 2x1x90%

87654
1000m row. 4:25

Top half squat 3. 70kg
Front squat 3. 50kg
Hang snatch 3. 20kg
Jump squat 8 8kg
Vertical jumps 8 no weight

Top half seated press 3. 30kg
Standing press 3 20kg
Push press. 3 20kg
Fast DB press 20 sec 6kg
Med ball overhead throw 8 3kg

MVMT

LAX butt, scap
Back activation
Lizard reach
Ham to squat
Fwd/bwd

Don't keep your partner waiting...

8 Deadlifts
10 High pull
12 Swings

CSR

X 10m

8 OH back lunges
10 Push Press
12 Plate row

CSR

X 10m

8 Non push up burpee
10 Renegade row
12 Squats

CSR

x 10min

Finisher
20/10 x 8 rounds

Broad jumps
Hollow rocks
HR push up reach

10m