EMOM 24:

1. 8 push up
2. 10 t2b
3. 12 box jump
4. 14 kb swing @ 24/16 kg
5. 8+8 jumping lunge
6. rest

AMRAP 14:00
6 Toes to Bar
8 total Single Arm DB Hang Clean & Overhead @50/35
12/10 Cal Row

Superset x 3 work sets

Push-Ups x 6-8
Rest 1:00
Double KB Gorilla Row x 8-10
Rest 1:00

• Push-ups: Should be tough for target reps so adjust with: Add weight, regular, incline.

Heavy
3-3-3

21-15-9

deadlift 80/65 kg (advanced 100/65 kg)
db push press 45/25 lbs
cal machine

Tc 10 min

Elevated Deadlift
10-8-6-4-2+. Rest 3:00
- Start the barbell on top of 20kg plate
- Goal: Heavy 2+ (AMRAP) set - goal of this is to perform 2-5 reps with a heavy load for the 2+ set. This doesn't have to be a 2RM either.
- Option: 5 x 5 at the same weight, focusing on technique.

Otm 7
1 power snatch

4x
4min ON/90sec OFF
Alt. A and B

A) 40/30 Cal. On a machine
+
AMRAP of
15 Air Squats
10 DB Snatches 22,5/15kg
5 Pushups

B) 30 Wall Balls
15 Sumo Deadlift High Pull 50/35kg
12 Toes-to-bar
+
max Handstand Pushups in the remaining time

Back squat 8-6-4-4-6-8
8@ 65%
6@ 70%
4@ 80%
4@ 82,5%
6@ 70%
8@ 65%

For time with partner YGIG

1 row 100m
2 Thrusters 60/42,5kg
3 Burpees
4 Wallball Shots, 9/6kg
5 Pullups (or partner pullups)
6 Hang Cleans, 60/42,5kg
7 Box jumps
8 Push Jerks, 60/42,5kg
9 Situps
10 KBS, 32/24kg
11 HSPU
12 Front Rack Lunges, 60/42,5kg (each leg)

each partner will perform the movement. There is no splitting the reps.
we will go in order like this: 1, 2-1, 3-2-1, 4-3-2-1.