E4MOM x 6

200m run
15 kbs@24/16kg
10 pull up

Overhead squat
8-8-8-8
Then …
AMRAP 6:
40 overhead squats (20/30 kg)
30 push-ups

Scaled WOD
For load:
Overhead squat
8-8-8-8
Then …
AMRAP 6:
20 overhead squats
15 push-ups from the knees

Front Squat 5-5-3-3-2-2 @75%+

Sumo Deadlift

3x12 70-80%@1RM

Buy in: 50 syncro v ups

In pairs for time ygig:
A.
50 squat cleans @42,5/30kg
40 toes to bars
50 power snatches
40 pull ups
50 thrusters

Rest 2 min.

B.
30 devils press @1x 25/17,5kg
30 box jump overs
40 oh. Lunges
40 db box step overs @1x25/17,5kg
50 push press
50 box jumps

Cash out: 50 push ups, ygig

Find your 1RM Back Squat

AMRAP 13, with partner

10/7 Cal Air Bike
12 Push-Ups
20 Air Squat

Full Round, then Change.

Front squat 4x2x80%

For time
9 Toes-to-bar
12 Pullups
15 Thrusters 50/35kg
18 Bar Facing Burpees
15 Thrusters
12 Pullups
9 Toes-to-bar

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

• 60 Bar-facing burpees
• 30 Overhead squats (120lbs / 55kg)
• 10 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

• 60 Bar-facing burpees
• 30 Overhead squats (90lbs / 40kg)
• 10 Muscle-ups

MASTERS MEN - includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

• 60 Bar-facing burpees
• 30 Overhead squats (110lbs / 50kg)
• 10 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

• 60 Bar-facing burpees
• 30 Overhead squats (75lbs / 35kg)
• 10 Muscle-ups