Deadlift 1RM

1-2 Rope Climb,
10 Passthrough (boxes/kettlebells),
Single Arm DB Lunges,
Row/Assault 30/25kcal,
10sec Banded Core Hold

Pausing Snatch
2×2 @ 74%
2×2 @ 78%
2×2 @ 82%

Pausing 1 second at Knee Level

Choose your favourite movements and have fun!

Dynamic floor press
12 x 3 @ 45%
45s Recovery

E2MOM for 20min
6 x Overhead squat 50/30kg
9 x V-up/Tuck-up
30 x Double under

E2MOM = Every 2. minute on the minute

3 rounds for quality

1 min D-Ball hold (go heavy, if you break 10 V-ups for penalty)

30 sec HS hold by the wall

Jumping split squats 30 reps alternating (15 /side)

12min AMRAP

20 Double Unders
10 Cleans (Full) 60/40kg
40 Double Unders
8 Cleans 70/50kg
60 Double Unders
6 Cleans 80/60kg
80 Double Unders
4 Cleans 90/65kg
100 Double Unders
AMRAP Cleans 100/70kg

10 min AMRAP
8-12 x Strict Pull-up
8-12 x Push-up
10 x Box Step up (10/leg)
10 x Hollow rock
10 x V-Up

For Reps

15-12-9
Burpee
Power Snatch (35/25)

directly into…

15-12-9
Burpee
Clean and Jerks (35/25)

(Time cap: 15min)