Skills EMOM 15, for quality

1 min : Kipping pull ups/Chest To bar pull ups

2 min : Pistols alternating

3 min : Db Snatch Alternating

How did it go?

Working in pairs, split reps in half and switch on each movement. (E.g one of you does 5 pull ups and then the other does 5. 10 push ups and other does 10)

10 strict pull ups
20 push ups
20 bicep curls 30/20kg
20 tricep extensions 22.5/15kg

Metcon (time)

21 Overhead squats
15 Push press’s BTN
9 Hang squat snatches

*5 Burpees penalty everytime you drop the barbell.

M: 60 W: 40

Timecap: 6 minutes

Accessory:

DB Bench press, 4 x 10 - Heavy
Ring-row, 4 x 10, with 2s stop at top
Ring push-up, 4 x 10, with 2s stop at bottom

Rest 1-2 min between sets

Easy pace cardio for 40-45 minutes
30/24 calories of Cardio machine (row, ski, bike, AB)
then 2 rounds
10m Crab walk or Inch worm (alt.time)
20+20 m OH/Suitcase carrying with 2 kb/Db's
10-20 s chin over bar hold / L-pull up hold
Then
30/24 calories of Cardio machine
then 2 rounds
10m tin soldier or spiderman walk (alt.time)
10 KB/DB deadlifts (2 kb/db's)
10-20s ring /box support hold

AMRAP 15min.:
19 Wallball (20/14lbs)
19 cal Row

For time:
28 x Plate lunge
28 x Plate over burpee
28 x Plate squat
28 x Plate Gtoh
28 x Jumping pull up
28 x Plate deficit push up
28 x Plate sit up
28m Plate farmer carry (left arm)
28m Plate farmer carry (right arm)

Rx: 20/15kg
Scaled: 15/10kg
Scaled+: 10/5kg

Sumodeadlift 1RM 1-1-1-1-1-1

3x
2min ON/2min OFF

10 Wall Balls
5 Burpee Box Jump Overs
+
AMRAP Cal. Bike/Ski/Row in the remaining time

For Time;
20 Bar MU (C2B or Pull Ups)
40 front squats 50/35kg
Rest 5 Mins
20 Bar over Burpees
40 back squats 50/35kg
Rest 5 Mins
20 Snatches 50/35kg (any style, power recommend)
40 Wall Balls

Time Cap 35 Mins. Record time including rest!

3 Rounds:
20 Sec ON 3min OFF.