3 Rounds, new round every 4th minute
Each for time:
15/10 Cal. Row
16 DB Snatches 22,5/15kg
10 Pullups

EMOM 5:00
2 Jerks @70%

EMOM 5:00
2 Jerks @75%

• Split Jerk or Push Jerk, your choice

6 RFT
14m Weighted walking lunges
9 x V-ups
10min time gap.
Challenging weights.

Front Squat
2-2-2-2-2
2min Recovery

Row/Ski 750m
50 Sit-ups with feet anchored under DBs

Rest 2:00

Row/Ski 750m
50 HR Push-ups

Rest 2:00

Row/Ski 750m
50 DB Renegade Rows @50/30lbs (Left + Right = 1 Rep)
Rest 2:00

Row 750 Meters Easy Recovery

“SATAN’S WHISKERS”
3 rounds for time
10 C2B
10 front squat 70/47,5
10 burpees

Time cap: 8 min

EMOM 15
Snatch + Hang Snatch + Overhead Squat

E3MOM for 5 rounds:

3 Back Squat
RPE 4 (1-2 reps in the tank)

Kettlebell walking lunge

Every two minutes, for 10 minutes (5 sets)

20 Kettlebell walking lunge

Go heavy the final steps should not be perfomed without struggle

10 minute EMOM rowing for calories

10-minute EMOM row 12/10 calories