EMOM 20 (40sec ON/20sec OFF)
A) Max reps Wall Walks or Handstand Walk for distance
B) Max reps Double Unders
C) Max reps Toes-to-bar
D) Rest

DELOAD WEEK

A) Every 45s for 12 rounds
1 clean & split jerk 50-65% 1RM

B) In 10 minutes
Find max weight for 1rep Turkish get-up

DELOAD WEEK

On the minute for 12min
1. DB burpee deadlift 2x22,5/15
2. Plate overhead carry
3. Rest

AMRAP 8
6 Handstand Pushups
12 Wall Balls
24 Double Unders

Rest 2min

AMRAP 6
4 Handstand Pushups
8 Wall Balls
16 Double Unders

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

• Aim for HR zone 1-3
• Scale and rest as needed
• Low intensity and steady pace

EMOM 12min x3
*rest 2min between EMOMs

1)EMOM 12min:
1. 50sec erg
2. 20m+20m single arm farmers carry
3. 20m+20m single arm front rack carry

Rest 2min

2)EMOM 12min:
1. 50sec jump rope
2. 40sec walkouts
3. 40sec prisoner lunges

Rest 2min

3)EMOM 12min:
1. 50sec erg
2. 50sec bear complex with empty bar
3. 5-8 back squat + 5-8 OHS with empty bar

Optional cooldown:
5min easy erg / tabata

Shoulder press
8-8-6-6 @65-70%+

3 SETS
15-12-9
Deadlifts @70/47kg
Burpees Over Bar
-Rest 2:00 btw Sets-

One set is the full 15-12-9, then the 2:00 rest.
Timecap 20:00
Score is Slowest Set

EMOM 12 mins
Alt between:
MIN 1 - 18/14 Cal Bike/Row/Ski
MIN 2 - 2 Power Snatch Mod-Heavy
*Athletes chooses loading to start. Weight can change each round. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

AMRAP x 8 MINUTES
3 Strict Handstand Push-Ups
3 Power Cleans @70/47kg
6 Strict Handstand Push-Ups
3 Power Cleans
9 Strict Handstand Push-Ups
3 Power Cleans
12 Strict Handstand Push-Ups
6 Power Cleans
15 Strict Handstand Push-Ups
6 Power Cleans
18 Strict Handstand Push-Ups
6 Power Cleans
21 Strict Handstand Push-Ups
9 Power Cleans
etc....

Scaling : box HSPU, pike push up, NO KIPPING today