Every 180s x 4

6 Strict chin up V.2
6/6 Half kneeling landmine press V.2

EMOM x 12 MINUTES
MIN 1 - :40 Jump Rope Practice
MIN 2 - 2 Deadlifts + 3 Hang Power Cleans + 4 Alt. Front Rack Lunges
MIN 3 - :40 Slow Glute Bridge-Ups

• Jump Rope Options: Reverse Single Unders Crossover Single/ Double Unders Double/ Triple Unders
• Start with empty BB and build slightly past workout weight.
• RPE 5

EMOM 21

Minutes 1- 7 : 3 Position Squat Clean ( High Hang - Hang Floor )
Minutes 8 - 14 : Squat Cleans ( Hang & Floor )
Minutes 15 - 21 : 1 x Squat Clean

Score : Last seven lift.

Deadlifts
12-10-8-6-4
- Start Moderate and build past workout weight.

Metcon (reps)

In teams of 3 AMRAP in 20 minutes of:
5 Bench press 80/50kg
5 Deadlift 125/80kg
5 Devil’s press 22,5/15kg

*YGIG. One person does the whole round before person two follows etc.

Strength (load)

Build up to a heavy set of 3 squat cleans in 15 minutes.

Max Kipping HSPU in 1min

Every 150s x 3
5-4-3 Snatch Grip DL V.4
3-3-3 High box jump @75/60cm

Partner WOD

AMRAP 15
20 Deadlifts 100/70kg
20 Bar Facing Burpees
30 Calories
30 Box Jumps

Ten rounds for time of:
10 x Box Jump (with step down)
10 x Kipping Pull-up

Record time, scaling and other details.