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%

For time:

• 20 handstand push-ups
• 30 pull-ups
• 40 kettlebell swings (24/16kg)
• 50 sit-ups
• 60 burpees

EMOM 14
1) 50s Hollow Hold
2) 50s Side Plank R
3) 50s Side Plank L
4) 15 V-Up
5) 1min Rest

Amrap 10 for quality

"Overhead march"

100m OH carry with KB/DB, every 10m perform one arm thruster. Switch arms every 100m. Use weight which you can do full lockout