-Movements / Efficiency
-Strategy
-Practice rounds

2, 5, 8, 11 min AMRAP, 2min rest between sets.
Every round starts with pull-ups.

10 Pull-up,
20 BxJ,
30 KBS (24/16kg),
40 Front Squat (40/25kg),
50 Burpee,
60 Hang Power Clean,
70 Wallball

6 Wall Ball

Work in pairs.

30 Clean and Jerk for time
60/45kg

EMOM 12

20 s Ring support hold
20 s Ring dip bottom hold
45 s plank hold
45 s dead hang

Shoulder press cycle block 2
3x1.1.1.1.1 90%
30secs rest, then set 2 40 and then set 3 45 secs

3 mins between sets

1) Row 15/12 Cal
2) 2 hang snatch @ 3 RTM

OTM 5 rounds

1. 5 x romanian deadlift (60 % of deadlift)
2. max distance suitcase carry for 30 sec left (32/24 kg)
3. max distance suitcase carry for 30 sec right (32/24 kg)

(15 min)

EMOM 45
(45sec ON / 15sec OFF)

1) 8 Strict T2B
2) Row
3) HS Walk / Shoulder tap
4) 8+8 Side plank rotation
5) REST

HR ~70-80%

Back Squat 10x3 @75%