EMOM 20
(1) 6-10 Strict Handstand Pushups
(2) 10-14 Pistols
(3) 30-50 Double Unders
(4) 12-15/8-10 Cal. Row/Ski/Bike
(5) Rest

EMOM 15

Min 1: 8-12 ring rows
Min 2: 6-10 Strict t2b
Min 3: 6-8 UB reps Double KB/DB strict press (light -moderate)

1RM overhead squat

EMOM 5 mins
3 x Squat Snatch
EMOM 5 mins
2x Squat Snatch
EMOM 5mins
1x Squat Snatch
- add weight after each EMOM
- NOT Touch and Go
- 3 sec pause @bottom position of each rep
-no rest between EMOMs

Teams of 2.:

150 cal Row / Air bike
100 WB (20/14 lbs)
50 Burpee

AMRAP 7
21 Situps
15 Wall Balls
9 Hang Power Cleans 60/40kg

Rest 3min

AMRAP 7
21 KB Swings 24/16kg
15 Goblet Squats
9 Box Jumps

Build to a Heavy Set of 8

• Clean pull + Low hang power clean + Jerk (max 60%)

Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s.

• Reset on each rep, not done touch n go.
• Option: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

EMOM 6: 3 Front Box Squats @70%, every 60s.