EMOM x 8

1) 8 deadlift
2) 8-10 burpee over bar

4 rounds:

10 Double Db stoh@22,5/15kg
10 sit up
10 box jump over

(Target under 5min, Time cap 7min)

For time:

15-12-9-6
power clean@60/40kg
burpee over bar

Fitness For time:

12-9-6-3
power clean
burpee over bar

3-4 rounds:

3-10 strict pull up
20-30s hollow hold

For time:

4 rounds:

8 power clean @70/50kg
16 wallball

( Target under 8min, time cap 10min)

EMOM x8

1) 10m walking lunge
2) 20-50s plank hold

10rounds:

3 power clean@70/50kg
4 burpee over bar
5 ttb

EMOM x 8

1) 8+8 curtsy lunge
2) 20-50s plank hold

Partner AMRAP 30

200m run (both run)
40 kbs @24/16kg
30 box jump
20 up Down

Hae 3RM