EMOM x 35

1) bike
2) 10-20 wallball
3) ski
4) 8-12 box jump over
5) rest

Back squat

5@40%
5@50%
5@60%

Kettlebell skills

(kb clean&jerk, snatch)

rowing speed

10x100m

Rest 1-2 min btw set. Every set Full speed!

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

Ring skills&HandStand skills

Bulgarian Split squat w/ Dumbbells or Kettlebells

5 x (10+10)@AHAFA

Btw sets 10 banded hip raise

Working 20 minutes

Build to a Moderate 3-Rep TNG Power Clean

• RPE 7

Olympic Total

Total weights in Snatch + Clean & Jerk

3 rounds
5 pause bench press (2 RIR)
Max. reps push-ups (1-2 RIR)
Rest 3min