EMOM for 4 rounds
1) Single KB Farmer’s carry
2) Pallof press
3) Landmine twists
4) Rest

Every 2 minutes for as long as possible complete:

From 0:00-2:00

-   15-ft. rope climbs, 2 ascents

-   185-lb. front squats, 2 reps

From 2:00-4:00

-   15-ft. rope climbs, 2 ascents

-   185-lb. front squats, 4 reps

From 4:00-6:00

-   15-ft. rope climbs, 2 ascents

-   185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

3 sets of 10 reps, all at 60% of 1RM

40 power cleans
40 bar over burpees
40 cal bike erg
40 synchro DB push-presses
40 wallballs

*split reps as you like

Monday

Every 3 mins x6

10 hang clean & jerk (alternating)
10 box jump
10 one arm devil's press

A. Warm Up

B. Stength :
4sets
1min amrap pull ups
1min rest
1min stationary dips
1min rest
1min hollow hold
1min rest

C. 4mins amrap of HSPU

D. FOR TIME :
1000m row
60 chest to bar pull ups
30 hspu ( adv. Strict)

E. 3x
25 GHD Sit ups
25secs hollow hold
1min hs hold against the wall

4 rounds:
8-10 One arm DB press
30s. plank
8-10 One arm DB row
10 V-up/ tuck crunch
-rest 1-2 min between rounds-

Monday

Front Squat 3x15 reps (take the barbell from ground)