3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

A) 3 sets for quality of
6/6 single arm tempo push press
12 stiff legged tempo deadlift (double KB)

• 31X1 tempo for both movements
• Try to increase weights each set or use the same weights

B) Death by swing and burpees

EMOM until failure:
Min.1: 10 russian KB swing + 1 burpee
Min.2: 10 russian KB swing + 2 burpees…and so on.

C) Afterparty
Jefferson curl to squat
3x5@light-moderate weight

AMRAP 8
2-4 Wall walk (choose suitable reps for you)
40 Double under/ 80 single under
8 one arm devils press (alt.)

EMOM 18
1. 6 deadlift
2. 5-10 strict pull ups
3. 10m DB/KB walking lunge

30 clean and Jerk
30 snatch
Then
5 rounds
20 pullups
40 pushups
60 airsquats

With a pair
Complete 100 cal row/ski/bike

While the other is rowing/skiing/biking, the other completes on round of:
20 wall ball
10 burpee box jump
➡️ When one round is completed, switch with your pair

-time cap 10 min-

4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Front squat @85/55kg ( from floor)
10 Toes to Bar
200m Run / 250m row/ski/500m bike

Total timecap: 17 mins

4 SETS; Rest 1:30 Between Sets
10 Toes to Bar
5 Front squat @85/55kg ( from floor)
10 Toes to Bar
200m Run / 250m row/ski/500m bike

Total timecap: 17 mins

In 35 mins
Complete:
200 Double under
160 Partner wall ball
120 USA swing @24/16kg
80 sit up
40 syncro burpee

Every 4 mins row 150-150m
Start with row!

Remaining time : Amrap 250row (relay style )