Emom 8

1) 5-10 HSPU
2) 30-45s Tuplat/Sinkut

2 min ON /2 min OFF x5:

3 rMU/3bMU/3 jumping bMU/3 pull-ups+3 dips
6m HSW/2 wall walks
9 wall balls - higher target

Mobility

AMRAP 2 x 12 Rounds

Row 220/200m
Bike 450/400m
Alternating Ergos each round.

Remaining Time
10 Sit Ups
10 Push Ups
15 Air Squats

Pick Up where you Left off Each Round.

10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run

*Score = Time it takes to complete the workout

AMRAP 30:
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges

Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry 22,5/15kg

10 min AMRAP
12 kb clean and jerks alternating 16kg/24kg
12 box step overs kb in rack 16kg/24kg
12 push up step overs alternating (step over the kettlebell)

6 AMRAP:

5-10 bMU/pullups+ring dips
15-25 box jumps over 75/60
20-30 straight leg sit-ups
max reps front rack lunges 1x30/20kg DB.

Rest 3 min.

6 OTM:

1. 10-15m HSW/3-4 wall walks
2. 6-10 hang squat cleans 50/35kg.

Rest 3 min.

6 AMRAP:

5-10 bMu/pull-ups+ring dips
15-25 box jumps 60/50
20-30 straight leg sit-ups
max rep sandbag over shoulder.

Rest 3 min.

6 OTM:

1. 15/12 cal row
2. 5-8 clusters 60/45kg.

For time:
30 clean and jerks (43/61 kg)
or
For time:
30 snatches (43/61 kg)

Wod
3 Rounds
250m Row (13/11 cal Echo/Assault)
15 Wall Ball
15 Swing @24/16Kg