EMOM 9 (Amrap)

1 Min : Push ups
2 Min : Sit ups
3 Min : Air squats

Shoulder Press 3x6x82½%
Rest 2min

Back squat
12-10-8

Strength accessory 3 rds
TGU 2-3/ side (DB/KB)
40m OH carry/side

Strict Pull ups or C2B 3 x ME
-Rest 120 seconds between the sets-

AMRAP 6:
6 T2B
12 KBS 24/16
6 pull up
rest 2:00
AMRAP 6:
20 T2B
40 KBS 24/16
20 pull up

With partner alt time one full round
16/20 calories of rowing
12 toes to bars
12 ohs @30/42,5kg
repeat 3-4 times

Front squat max of the day

Teams of two, both athletes complete once section A & B

AMRAP 15 (A)

Row +30 sec from 500 m pace

Rest 3 min

AMRAP 15 (B)
3+3 TGU Heavy
0:30 s Hs hold
1:00 Deadlift hold 50%
50 Du's/100 Su's

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1: Front squat