Every minute on the minute complete one Split jerk and 3 ring dips for 20 minutes

21-15-9
double under
slam ball shot @8/6
18-12-6
deadlift @70/45
squat clean @50/35
rest 1min
AMRAP 3min
ground to overhead @25/15
burpee jumping on the plate

4 rounds of

• 10 V-up
• 10 Superman

No time component. For quality!

Front squat

Build to 3RM

5 RNDS, easy pace

Single leg Glute bridge hold 0:30 + 0:30
4 TnG Power Snatch 70%
10 C2B
500m Row

At 2PM: Intervals. 5min all out effort each machine/5min rest btw

• Ski
• Row
• Wattbike

Score is cals

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5-7 reps
One-Arm KB Sots Press Dx (light weight) 8-10 reps
One-Arm KB Sots Press Sx (light weight) 8-10 reps
Two-Arm KB Goblet Squats (light weight) 10 reps
ABMat Sit Ups 15 reps

Barbell Cycling
EMPTY BARBELL
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks

Conditioning
20' Alternating
Odd - 5 Deadlifts@BW
Even - 15 Box Jumps

With partner for time:

100 DB. Front squats, 20/15kg
200 Kettlebell cleans, 24/16kg

*One of the partners will row 20/15 calories while the other starts doing the movements. After 20/15 calories there's a change in turns. Other partner starts rowing and the other one continues where the first one left off.

Emom 5
3 squat cleans @55-60%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Every 30s for 10 times
1 squat cleans @75-80%
rest 1 min
Emom 5
2 squat cleans @65-70%
rest 1 min
Emom 5
3 squat cleans @55-60%