E2MOM 12

3 Thrusters

Add more weight after every rnds.

3 sets,
new every 8th minute

20/15 Cal.
20 DB Snatches 22,5/15kg
20 Wall Balls
300m Run

Get ready for "Murph"

Run 1600

10 Rounds:

5 Pull Ups
10 Push Ups
15 Air Squats

Run 1600

3 RFT:

10 deadlift 100/70kg
400m Run

For time;
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Air Squat

+

5 rounds
:30 Shoulder Taps (or Wall Facing Taps if you are a ninja!)
:30 Flutter Kicks

Every 30 sec for 15-20 times
1 rope climb / 1-2 ring or bar muscle up / burpee pull ups 2-3 reps

3 rounds
8 + 8 seated diagonal leg lifts
8 hollow to candle stick
8 + 8 + 8 diagonal - straight - diagonal back extensions

THEN
1 min max reps burpee - tuck jumps

The repeat
3 rounds
8 + 8 seated diagonal leg lifts
8 hollow to candle stick
8 + 8 + 8 diagonal - straight - diagonal back extensions

Saturday and sunday are rest days !

4RFT:

25 Abmat sit ups
50 Double Unders unbroken (100 Single unders unbroken)

TC 13

AMRAP 7

10 Devils press 2x22,5/2x15kg
30 Double unders

In pairs YGIG:

A) 10rounds:
3 (high) box jump
6 Alt. KB snatch (24/16kg)

B) 8 rounds
20 DU
6 Alt KB squat clean

C) 6 rounds:
8 burpees
6 thrusters (25/20kg)

D) 4 rounds:
20 air squats
6 KB (OH) lunges

Rest 90s between sections
TC: 35min