5 Sets on the 3:00:
3-Position Power Snatch
3 Overhead Squats

*Score = Heaviest Load

EMOM30
1. 12-15 KB Deadlift
2. 30sec hollow flutter kicks
3. 10-15 Push-ups
4. 12-16 KB Reverse lunges (farmers hold)
5. 16-20 KB Gorilla rows
6. Rest

For time:
30/24 Calorie Air Bike or 40/30 Cal Row
20 Front Squats @70/47kg
10 Power Cleans
TIME CAP = 7:00

Extra:
Single Leg FL Calf Raises: 2 x 20 each. Rest 60s

Front Squat
Build to a heavy 3 over 6 sets. Rest 2:00
- Sets of 5,4,3,3,3,3
- Option: 6 x 4 practice

Partner 30:00 Workout

0:00 - 10:00
Max 40m Single Arm Farmer Carries @32/24kg

10:00 - 20:00
Max Distance Row or Ski

20:00 - 30:00
Max Rounds of:
10 total DB Snatch @22,5/15kg
15 Double Unders
20 Air Squats

Each partner completes a full round at a time for the circuit

Extra: Weighted Straight Leg Sit-ups: 4 x 12-15. Rest 60s.

For time :
1000m Row/Ski/2000m bike
120m Farmer Carry @2x32/24kg ( KB or DB)
400 m run

25 Kipping Pull-Up
25 Hand Release Push-Ups
25 Burpee Box Jump Over @50/60cm

1:00 Rest

25 Burpee Box Jump Over @50/60cm
25 Hand Release Push-Ups
25 Kipping Pull-Up

400 m run
120m Farmer Carry @2x32/24kg
1000m Row

The pull-ups, push-ups and BBJO can be split and done in any order to achieve the required reps.
Time Cap 34 mins

Close Grip Floor Press in Bridge
Build to a heavy single in 6-7 sets. Rest 2:00

For 15 min:

6 forward rolls into squat jump
3 bacward rolls into push-up position or regular ones
5+5 leg lifts in HS pike hold - legs on box
5 skin the cats on the bar or rings
5 ring push-ups

5X 2mins work/rest
complete as many rounds & reps as possible of

3x hang cleans
3x thrusters
3x front squat

Push Press + Push Jerk
Build to a heavy 1 + 1 over 6 sets. Rest 2:00

• Reset at the shoulder between reps.