EMOM 20

Odd min:

5 seated shoulderpresses with a barbell ( you choose the weight ) + 10 banded pull aparts

Even min:

15-30 DU

a) HSPU 15 min (3 max reps sets)
b) Pull up 15 min (3 max reps sets)

7 Min Emom
5 Front Squat 70-75%

3 rounds
12 pull ups
12 ring dips
12 power wheels

12 min AMRAP
8 floor presses 60kg/40kg
6+6 kb snatches 32kg/20kg
300m run

3 rounds
10 back squats 100kg/70kg
5 bar MUs

EMOM 25:00
Minute 1: 40s Box Jumps w. step down @61/51
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s DB Snatch @50/35
Minute 4: 40s Stone or Heavy Sandbag Carry or other carry variation
Minute 5: 40s Single Unders

Accessory
3 Rounds
Backward sled drag 40m
Kettlebell pull through plank 8-16
Forward sled drag 40m
Ghd back extension 8-12

5 x E2m
5-15 Hspu

Wod
12 min amrap
200m Run
Alternating db/kb Hang clean and jerk 12
Pull up 12

3 rounds
100m one hand farmers carry 32kg/20kg
3 deadlifts
2 cleans
2 front squats
100kg/70kg