EMOM x 30

1) monostructural
2) round of cindy
3) rest or core of your choice

Work with a partner or two.

During 20 minutes, take turns, every 2nd minute on-the-minute and do your three rep max front squat. You can only decrease weights if you fail. Go all out!

Record the smallest weight you used for your three reps.

Partner amrap 30

20 power clean@60/40kg
20push up
20 air squat
20 cal row

Push jerk 1RM

AMRAP 8

10 Overhead Squats 42,5/30kg
20 Double Unders

3 rounds
1:00 cardio
10+10 steps : banded side lateral walk
10 air squats
5 muscle snatches with barbell
5 thrusters with barbell

In teams of 2
For time
80 toes to bars
80 power snatches @30/42,5kg

rest 5 minutes

In teams of 2
For time
80 box jumps
80 thrusters @30/42,5kg

split reps 50/50

3 rounds
1:30 min cardio
10 alt leg v-ups
10+10 single leg glute bridge
5 wall squats
3 power snatch
3 ohs
3 squat clean + split jerk

3 Sets
200m light run
10+10 banded monster walk
10-15 banded air squats
5+5 weighted single leg RDL
5+5 single arm upright row
10 hr push ups
10 pass throughs with stick

2 Rounds:
1:30 cardio machine
10+10 banded side steps
10+10 banded monster walk
10 banded hip bridges
10 banded air squats
-into workout prep-
2 rounds
20 step back lunges
10 hanging scap retraction
5 kipping knee raises
6-8 double kb/db front squats, climb to work weights