10-20 mountain climbers / per puoli
10-20 side dips with KB or DB / per puoli
10-20 russian twist / per puoli
2 or 3 rounds . Rest as needed.

Back or front squat 8-6-4-2

Metcon:
7 rounds for time
7 hang power snatch 50/35
7 T2B

3 sets of
• Single leg Box Step Ups x 6 reps per leg (front loaded with KB)
• Good Mornings x 12, Heavy, but good form.

21-18-15-12-9:
Kettlebell Swing 24/16kg
Thrusters 35/25kg

Timelimit 15min

In 3-5 rounds establish a 500m Row sprint time

• Rest X3 the time it took on the row

40 cal air bike
40 push ups
40 cal row
40 T2B
40 DUs
40 burpees

For Time:
1 Mile Row
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)

12 Box jump
12 DB snatch (22.5/15kg)

EMOM 12
Min 1: Kipping pull-up /C2B 4-8 reps
Min 2: 30 sec HS hold by the wall
Min 3: 8-12 reps med ball sit ups by the wall