EMOM 40
(40sec ON/20sec OFF)

1) Crossbody Carry (Switch halfway)
2) Banded Triceps Extensions
3) Copenhagen Plank
4) Russian Twists
5) Rest
6) Calories
7) Toes-to-bar
8) Burpee-Shuttle Runs
9) Double DB Clean & Jerk
10) Rest

A) Seated box jump w/ single leg landing
4 x 6 / rest 1 min
*Alternate landing leg each jump

B) Back rack reverse lunge
4 x 16 / rest 2 min

C) 2 rounds
25 Russian kettlebell swings 32/24kg
25 V-ups

CJ: 6x1

4 x 5

Warm Up
5 WB squat
5 Push up
5 Box step up
5 WB
5 Box jump
5 Deadlift
5 Muscle clean

Build Up
In 15min build up the working weights with partner.

2 rounds
* 24 deadlifts 130 kg/90 kg
* 24 box jumps
* 24 WB
* 24 bench presses 85/60 kg
* 24 box jumps
* 24 WB
* 24 cleans 65/45 kg
TC: 35min

1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars
– C2Bike 2000m + 1000m
– Ski 1000m + 500m

Scaled WOD
For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height

4x4 Weighted Strict Pullups

5 ohs 12 min EMOM

15 min, OTM ,
Hang Squat Clean + Squat Clean, 90% of the previous 3RM PC

6 x e90s:
1 *pause snatch pull + 2 *pause snatch @ moderate + (70-85%)
*1s pause above knee