5 rounds for time

5 toes to bar
6 strict burpees
7 DB thrusters (35/50lbs)

6x4min (2min rest)

a) 3-6-9... Thrusters 42,5/30kg
3-6-9.... Toes-to-bar

b) 15-12-9-6-3
Clean (Full) 42,5/30kg
Ring Dips

c) Row 1K/850m
AMRAP of Burpee over rower

d) 3-6-9...Shoulder to Overhead 42,5/30kg
3-6-9.... Pullups

e) AMRAP of:
(High Box)
9 Box Jumps
6 Box Jump Overs
3 Burpee Box Jump Overs

f) AMRAP of:
30 Double Unders
10 Hang Power Snatches 42,5/30kg

7 RFT
7 x Thrusters
7 x Pull-ups
7 x Burpees

Heavy but comfortable weights.

5 RFT:
20 Calorie Row
10 Thrusters (115/80)

Barbara
5 Rounds
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3:00 minutes BETWEEN each round.
Score is total time, but it is important to keep track of each round time.

Time cap 45:00.

EMOM 40
0:45 work 0:15 rest
1) inchworm
2)bearcrawl
3)prone overhead pulses
4)prone press under chest
5)shoulder extension with barbell (rack)
6)superman rock
7)hollow rock
8)ankle

row 15min with easy pace
500m ME + 25s

8 min EMOM

-Odd min 30 sec L-sit
-Even min skill of your choice

then rest 2 min

8 min EMOM

-Odd min 30 sec blade push up / banded pull aparts
-Even min skill of your choice (different than the previous)

10 min AMRAP
10 kb C&Js 24kg/16kg
10 box over burpees 60cm/50cm
10 pistols (alternating)

1) EMOM X 5 Minutes - Power Skips x 3/leg

2) Front Squat - 3 x 1 @ over 85% of your 1-rep max.

• If it feels good, go for a new 1-rep max! These sets should be heavy and challenging. Rest 2-3 minutes between each set to ensure you are fully recovered and ready to put the necessary intensity into the next set.