EMOM 6

With or without partner

5m Handstand walk

3 rounds
1:30 cardio
5+5 One leg RDL with light db
5+5 reverse lunges with db
10 hollow rocks
10 deadlifts , add weight each round.
starting with barbell

AMRAP 11

1-2-3-4-5-6-7-8-9-10...
Squat Clean 60/42,5kg
7 Pulll ups

20 Rounds of Cindy
5 x Pull-up
10 x Push-up
15 x Squat
For Time
30min time gap

AMRAP 7 ( REPS )

5 Power Clean 50/35kg
20 Air Squat
3 Push Press 50/35kg
15 Push Ups

Front Squat

5x11@65-75%

SO 3:00

High pull 3x8 reps

For time

42 Slamball
21 HSPU
30 Slamball
15 HSPU
18 Slamball
9 HSPU

Metcon:
AMRAP 7
15 KBS 24/16
10 burpee
5 pull up
-rest 3:00-
3 rounds of
60 DU
12 push up

Hang power clean (mid tight) + hang squat clean (mid tight)

7x(1+1) 60%