4 x e4m:
5 barbell hip thrust @ RIR 3-4
8-12 weighted box step up alt. @ moderate weight
15-20s 1-hand plank hold / per side

Oly lifting :
EMOM 10 mins
Each min
1 Power Clean + 3 Front squats + 1 Split Jerk
- start @60% of 1RM Power Clean
- add weight every SECOND minute
- no squat clean allowed

3 rounds for time
30 cal row / 25 cal bike
30 Boxjump @60/50cm
30 wallball @ 9/6kg
time cap : 20 mins

EMOM 14 mins
Odd min : 10m Double KB/DB Front Rack Lunges
- should be heavy
- use the same weight each mins

Even min : 2 rope climb ( Scaled : 1 rep)

Squat Clean: 1RM. ( 18 mins )
Rest 2 mins between
– Build to a 1RM in 6-7 sets.

For time:
21 Clusters (70/47kg)
42 Bar Facing Burpees

Timecap: 8 mins

Scaling Option:
For time:
30 Thrusters
30 Burpees
Timecap: 8 mins

Extra Credit:
Front Plank
Who can hold the longest?
6 min timecap

“Gameday”

For total time:
30 Front Squats @70/47kg
30 Lateral Burpees

Rest 5 mins

30 Power Cleans @70/47kg
30 Lateral Burpees

Timecap: 20 mins

Overhead Squat
5x4 reps
- adding weight each set
- rest 90sec

TC:15min

8x4min on/2min of
A) in a 4min window
25/20cal on machine
+ amrap
12 DB snatch 22,5/15kg
6 Box jump over

2min rest

B)Amrap
12 Overhead walking lunges 20/15kg plate
10 Plate ground to overhead 20/15kg

2min rest

C) in a 4min window
300run
+ amrap
6 KB Swings 24/16kg
3 Burpee over KB

2min rest

D) Amrap
9 Sit-ups
6 Air squats
3 Wall walks

2min rest, then start from the top again⬆️