For time, switch as needed.

10min EMOM of your choice

1) movement A
2) movement B

Pick 2 movements, make up your own rep scheme. Go odd/even minutes and have fun.

For time:
100 pull ups
100 push ups
100 sit up
100 air squat

Wod
For time
4 Rounds
10 T2b
8 Bar over burpee
6 Clean and jerk 60/45kg

Tc 12 min

Hang clean and jerk
8x1+2r (1 Clean and 2x Jerk)
Go every 90s.

3 rounds

30 flutter kicks in hollow hold
20 + 20 side plank elbow on med ball

Partner workout ygig;
16 Ring dips
20 t2b
100 double unders

8 Rounds

40 sec work 20 rest

Tng power snatch 45/30kg
Air squat
Jump over barbell
L-sit ups
Good morning with DB

Front Squat: 1RM. Rest 2:00-3:00

– Build over the course of 8-10 sets.
– Your last 2-3 sets increase rest if needed
– Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat.

Every 4:00 x 4 sets:
30m Front Rack KB Carry
10 Double KB Clean + Push Press @24/16kgs
30m Front Rack KB Carry