EMOM 18 mins :
1 min : 10 Double KB/DB Clean & Jerk @20kg/12kg
2 min : 15/12 cal row
3 min : rest

3 positon Squat Snatch ( 15 mins)
Build to daily max in 5 sets
- high hang
- mid thigh
- floor

4 Rounds For Time:
40 Air Squats
30 Sit-ups
20/15 Calorie Assault Bike

AMRAP 10:
20 Push Press (52.5/35kg)
10 Lateral Burpees Over the Bar
250m Row/ 250m Ski / 1x Stairs

Rest 2:00

AMRAP 10:
20 Hang Power Cleans (52.5/35kg)
10 Burpee Pull-ups
250m Row/ 250m Ski / 1x Stairs

• Rx+: Start each round w. 3/2 Bar Muscle-ups
• Any style burpee pull-ups on the 2nd AMRAP

For time:
21 Squat Clean Thrusters (70/47.5kg)
42 Bar Facing Burpees

• Rx+: 85/55kg
• Option: For time: 30 Thrusters, 30 Burpees
• 8:00 Time Cap

EMOM x30:
1.) Row
2.) Burpee
3.) Rest...
4.) Air bike
5.) T2B
6.) Rest...

• Go sustainable pace

4x6 @80-85%
Rest 2min...

All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Rounds For Time;

15 DB Clean
9 Burpee over db’s
15 DB Front Squats
9 Burpee over db’s
6 Bar Mu

Time Cap 22 Mins

2x22.5/15 DB Or scale with KB’s

3 rounds
12 lunges 60kg/40kg
400m row