5-5-5
Front Squat
Start Light-Mod and build up to Moderate.

EMOM x 35

1) ski
2) 10-15 ring row
3) echo
4) 5-15 push up
5) rest/ core

3 SETS
500/400m Row/Ski
1 x Stairs
20 Burpees Over Rower/Plate
-Rest 2:00 b/t Sets-
- Score is slowest set
- Scale burpees for a goal of 2:00 or less per round there

EMOM 20
1: x amount of unbroken kipping pull ups
2: 15-20 KBS 24/16
3: x amount of unbroken kipping HSPU
4: 10-15 burpees or 30-50 DU
5: rest

Clean complex:
EMOM6
1 squat clean
1 hang squat clean
E2MOM x 4
1 squat clean
1 hang squat clean

5+5 Pistoolikyykky
8+8 Renegade row

PERFORMANCE
AMRAP x 12 MINUTES
2 Rope Climb
16 Deficit Push-Ups*
16 x Anchored Sit-up Throws (in air)
*Use plates create deficit and for the anchor

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FITNESS
AMRAP x 12 MINUTES
1 Rope Climb / 3 Floor to Stand to Floor on rope, with good control
12 Knee Push-Ups
12 x Anchored Sit-up Throws (in air)

• RPE 7

Push Press
4 x 6 with 3s down. Rest 90s
- Build to a heavy set while maintaining a strict tempo

AMRAP 12
2 Rounds of CINDY
8 Clean & Jerk 60/40kg

AMRAP 14:00
8 Toes to Bar
10 total Single Arm DB Hang Clean + Press @22,5/15kg
12/9 Cal Row

Goal: 6+rounds
Scale T2B reps or movement so the sets go unbroken for the majority of the workout.

Extra:
JM Floor Press: 3 x 12-15. Rest 60s
- 1st set with empty barbell