Push Press : 6 x 3 @80%, every 60s.

• Option: 5 x 5, Rest 90s.

EMOM 12

1 min : 15 thrusters 42,5/30kg
2 min : 10 bar facing burpees
3 min : 5 c2b

3 sets for quality

3 Rope climbs
14 push ups
20 hollow rocks

Amrap 10

5 S2OH
10 DL
15 lateral burpees over the barbell

-goal 4+ rds

L1: 50/35
L2: 60/42,5kg

WEIGHTLIFTING

2-position Hang Clean (above the knee, below the knee)

Every 90-120sec

1-3@ RPE 3
4-6@ RPE 3-4
7-9@ RPE 4
10-12@ RPE 4-5

Add loading after 3 sets.

20 Barbell sidebend,
20 Russian twist

A. 3 rounds:

15/12 cal row
8 toes to bar

TC 5 min

Rest 3 min

B. 3 rounds

15 boxjumps ( 60/50cm box )
8 ring dips / ring push ups

TC 5 min

At part A, if you complete 3 rounds before the 5 min TC, you can immediately start your rest. At five min TC, you have to rest, anyway. You can begin the part B immediately after your rest.

The result is the time spent in part A + 3 min rest + the time spent in part B. If you did not make it in the cap, record the reps, too.

3-4 rounds (so its 12 or 16 minutes of working)
1 min : rowing
1 min : burpee
1 min : double unders
1 min rest
Goal is to keep moving about 80% of max pace, so that 3 minute work doesent feel like you are surviving from this wod.
You can count your reps if you are able to.

30 Min EMOM alternate
1. 10 reverse flys (feel) 2x5kg or 2.5kg
2. 30-50 DU's
3. 15 hollow rocks
4. 5-8 strict pull ups
5. 10 OHS 40/30kg

5 reps @75%
3 reps @85%
1 rep @95% +
-last set atleast 1 rep, if u feel it go for more.