EMOM 10
2 Box Front Squats (1sec pause at box)

After testing we will use 10% of the 5 minute AMRAP.
6 min EMOM (should be super easy)

If you are in inbetween reps 1.4/1.5/1.6 you can round up.

10 strict t2 rings
15 DB floor press 2x22.5/15
15 bicep curls 25/15kg
15 skull crushers

Alternate for 30 Mins
1. 40-50 double unders
2. 10-15 db floor press
3. 15/10 Cal bike
4. 2-3 rope climbs
5. Rest

OHS 1 RM

For time:

21-15-9
Db box step over@22,5/15kg
up&down

Pair metcon
Split rounds 50/50

For time:
6 ROUNDS
5 squat clean 80/60kg
10 bar over burpee

REST 3min

12 ROUNDS
4 dl 100/70kg
8 box jump

REST 3min

20 ROUNDS
3 pull up
6 push up
9 air squat

REST 3min

19 ROUNDS
20m plate carry
10m lunges

1RM Weighted Pull-up

Clean&jerk E90s x 9

hang power clean + hang squat clean + 2 jerk

3rounds: 3min On/ 1min Off

1) c2bike
2) row
3) ski
4) echo

(1,5min easy / 1,5min fast ,Total 48min)