EMOM for 4 rounds:
1. DB deadlifts
2. Sitting band rows
3. Arch hold
4. Rest

Find heavy weight in Clean & Split jerk

Shoulder Press

Build 2RM Start ~70% & Building in 10 Sets.

Go Every 2:30

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

EMOM 10

Odd : 20 Hand to Hand KB Swing
Even : 20 Air Squats

For time :

14 Kettlebell Snatch ( floor ) 32/24kg
21 Pull-Ups
10 Kettlebell Snatch ( floor ) 32/24kg
15 CTB
6 Kettlebell Snatch ( floor ) 32/24kg
5 BMU

Single Leg FL Calf Raises
2 x 20 each. Rest 60s.

For time with a partner

In 15 mins
Complete 5 rounds of
60 Double under (30 each)
30 syncro air squats
15 alt. DB snatch @22,5/15kg ( YGIG)

Remaining time max cal row

3 mins rest

In 15 mins
Complete 5 rounds of
60 total renegade row@2x22,5/15kg (30 each)
30 partner wall ball
15 cal row
Remaining time max rep alt. DB snatch (YGIG)

5 rounds:
5 HSPU
10+10 Pistol squat
50 DU

Ring row 4min amrap
1min rest
Air squat 4min amrap
1min rest
Push-up 4min amrap
1 min...
KB swing 4min amrap
1min rest
Sit-up 4min amrap
1min rest
Burbee 4min amrap