4x
Each for time
New start every 4th minute

20/15 Cal.
15 KB Swings 24/16kg
15 Wall Balls

5 Rounds for quality
15 rower tucks
10 strict t2b
10/10 kb side bends 32/24kg.

Alternate;
1. 2 rope climbs
2. 18/14cal bike erg (50 secs)
3. 4-8 sandbag or dball clean
4. 10-15 push ups

10 Min EMOM
1. Power snatch 8-10 reps 40/30kg
2. 8-12 t2b

Rest 3 Mins
10 Min EMOM
1. 10-15 thrusters 40/30kg
2. 10 burpee over bar

This is light barbell work so no need to drop. Working off the platform will keep you even more accountable not to drop!

Front squat
60% x 5
65% x 5
70% x 5

5 sets:
:45 strict handstand push-ups
:45 rest
:45 alt DB's renegade rows
:45 rest
Voit merkata tulokseen tehtyjen shspu määrän

3 rounds for time :

10 Overhead Squats 50/35kg
30 Double Unders
10 Pull-Ups

TC 9

Snatch
15x Every :20sec - 1 Snatch @60-75%
10x Every :45sec – 1 Snatch @75-80%
EMOM 7 - 1 Snatch @80-90%

For time
30-25-20-15-10-5 Wall Balls
5-5-5-5-5-5 Deadlifts 100/70kg

A. EMOM 20
1) 40sec Crossbody Carry (switch halfway)
2) 30sec Banded Triceps extensions
3) 20/20sec Copenhagen plank
4) 10 Turkish Situps + Russian Twist in the remaining time
5) Rest

Rest 3 min

B. EMOM 20 (40:20)
1) Calories
2) Toes-to-bar
3) Shuttle Runs (Burpee @every turn)
4) Double DB Clean & Jerk
5) Rest