Deadlift
10-8-6-4-2
Gorilla Row
12-12-12-12-12

20min Amrap
6 burpees box jump
12 double KB thrusters
150m run

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Lat Stretch
MIN 2 - 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 - :45 EZ Jog/Walk

EMOM40

1. 3 hang squat clean + 2 push jerk 50 / 70 kg
2. 5 Ring muscle up / BMU / C2B / pull up
3. 9 Heavy WB
4. 12 KB Swing 24/32kg
5. 12 m HS Walk
6. 3 DB burpee DL + 4 DB thruster
7. 12 GHD Sit up
8. 9 (s)HSPU
9. 12 T2B
10. REST

In Teams of 2- for time- I go U Go

3 rounds of

30 T2B
40 Wall Ball
30 Double KB Push Press @24/16

Then
70 Cal Row

2 rounds of

30 T2B
40 Wall Ball
30 Double KB Dead Power Clean @24/16

Then
70 cal Row

1 round of

30 T2B
40 Wall Ball
30 Double KB Front squat @24/16
Timecap: 40 mins

Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

For time

• 42 double-unders
• 21 wall-ball shots
• 12 alternating dumbbell snatches

♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 30 Band Pull-apart.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

RestDay!

For time :

12 Devils Press 22,5/15 kg´s
20m Handstand Walk
9 Devils Press 22,5/15 kg´s
15m Handstand Walk
6 Devils Press 22,5/15 Kg´s
10m Handstand Walk

TC 10