21-18-15-12-9-6-3 reps of
Sumo Deadlift High Pulls
Push Jerks

35/25kg

1-2 Strict Muscle up

Scaled 1:
Banded transitions

Scaled 2:
Mu with feet on floor

3 RFT

15 x Bar Over Burpees
12 x Pwr Snatch @ 60/40kg
9 x C2B

EMOM 10
1. 8 inverted row
2. 10 WB

For time:

100x Burpee pullups

• Burpee pullup = 1x burpee + 1x leuka
• Pullup -> Strict/kip, jumping, ring row
• Timecap 13min

5 x 3 Tall clean

8 X E2MOM

• 2-3 hang power clean

Row intervals

10 x 250m

rest 1:1

EMOM 12
1) 6 Power snatch (43/61 kg)
2) 8 Box jump-overs (51/61 cm)
– Step down from the box.

3 - 3 - 3 - 3 - 3

1 rep reserve every set