20 min EMOM

First 10 min EMOM
10! C2B/ pull ups /banded pull ups

Second 10 min EMOM immediately after the first one
10! parallette push ups / push ups/ assisted push ups

With a partner, in turns, with running clock

5 rounds in turns
200 m row + 20 rower over jumps

5 min break

5 rounds in turns
6 + 6 bulgarian lunges (2 x 35 lbs / 2 x 25 lbs DB)
6 box over jumps

5 min break

5 rounds in turns
6 front squats (50/35 kg)
6 weighted shot guns

TC 45 min

AMRAP 6

50 Front squat 20/15kg
20 Dumbbell snatch alternating

High hang squat snatch + hang squat snatch (under knee)

5x1+1@70-85%

SO 1:45

Working in pairs (switch after each run )
25 Min AMRAP
Run ~400m to monument and back
15 goblet Squats 24/16kg
15 push ups ( scale on steps)
15 KBS 24/16kg

Count Run laps and AMRAP, start where your partner left off.

hang snatch pull + hang snatch high pull (under knee) + squat snatch

10 x 1+1+1@good lift

send off 2:00

Add more weight from last week.

3 rds for quality

Sumo Deadlift (Chinese style) 10 reps (3 sec tempo down) V2
D-ball hold on chest 50 sec (heavy ball)
-rest 1 minute

Push & Pull

10 min EMOM
1 min: 8 x floor press
2 min: 8 x barbell bent over row

10 min EMOM

odd mins: 4 snatch grip deadlift, 100 % of your snatch 1 RM
even min:1 clean + 2 front squats (same weight as snatch DL/80-85 % of your front squat)

3 Squat cleans on the minute every min

3 Reps @ 70%