EMOM x 12
Hang Squat Clean + Squat Clean + Split Jerk
(~75%)

3RFT
25 goblet squats 24/16kg
10 box jumps 30/24"
5 rope Climbs

AMRAP 8:
10 Toes to Bar
30 Double Unders

Rest 4:00

AMRAP 8:
Wallballs (20/14)
*15 Abmat sit-ups after each break

55 KB swing (32/24)
55 Pull-Ups
800m Run
55 Handstand Push-ups

EMOM
20 x Double Unders
3 x Thrusters
add 1 thruster per minute till failure.
For Reps

3 sets: 10-15 unbroken wallball 2 for 1, rest as needed between sets

DB Snatches (per side) (30m/20f)
Burpee Over Hurdle
Jump Squats
20-10-5-10-20
Finished Early? Curve 0.06 every 30sec

(65%/3)4

20 min amrap with partner

Row in “Just Row” mode.
The Work: 5 pushups, 10 abmat situps, 15 box jumps.
Start at the same time!
When the worker finishes the assigned number of reps, switch places with the rower
-score is total meters rowed

Find max:
1 Squat clean + 2 Front squat + 1 Split jerk