10 + 10 x front feet elevated split squats w/ DB's
6 - 8 romanian deadlift w/ DB's

Go every 4:00

Every 10 minutes x 3 sets complete:

A.)
21-15-9
Sync. Single arm DB thruster @22,5 /15 kg
Sync. Burpee
Partner wall ball sit up @ 9/6 kg
Remaining time rest!

B.)
21-15-9 (Relay style)
Wall ball @9/6 kg
V-up
After each set 20 DU / person.

C.)
21-15-9 ( Yo Go I Go)
Double dumbbell hang snatch @2*22,5/15 kg
Front rack lunges @2*22,5 kg/15 kg
After each set 2 wall walk/ person.

4 Unbroken Sets:
3 Dumbbell Power Cleans
3 Dumbbell Push Presses
2 Dumbbell Power Cleans
2 Dumbbell Push Presses
1 Dumbbell Power Clean
1 Dumbbell Push Press
*After each set, complete 30 Band Pull-apart.

Aim is to build to a heavy complex with the dumbbells. The entire (12) rep complex must be unbroken, with touch and go repetitions taking place on the power cleans with a single head of each dumbbell touching the ground. Rest as needed between sets, aiming to keep it to 2:00 or less.

"Choose one of the day's endurance workouts. If you're feeling good and energized, you can do both workouts."

15MIN AMRAP:
- 20-30 DU/SU
- 8 Power clean & Jerk @40/30kg
- 3 Wall Walk
- 8 Bar over burpee
-Rest 1min between rounds-

A) Build up heavy 2 reps in emom8: 1 push press

B) 4 sets of 2 push press @80% from todays heavy 2's

Go every 1:30

Frontrack Lunges ( Backward )

2 x ( 4 + 4 )
2 x ( 3 + 3 )
2 x ( 2 + 2 )

Rest 2:00 - 2:30 Between sets.

1: 15 - 20 kb swing
2: 10 wallballs
3: 10 - 15 sit-ups

EMOM6

1. 40 - 50s plank hold
2. 25 + 25s side plank hold