EMOM x 12

1) 15-30s chin over bar
2) 15-30s ring support
3) 15-30s hollow hold

For time:
10 Handstand Pushups
15 Deadlifts 100/70kg
25 Box Jumps
40 Pullups
75 Wall Balls
100 Double Unders
Run 400m + 30/25 Calories
100 Double Unders
75 Wall Balls
40 Pullups
25 Box Jumps
15 Deadlifts
10 Handstand Pushups

12xAMRAP2 Rest 1’/2’

1)
2 Run (200m)
4 rMU/rPullUp
6 (s)HSPU
8 Goblet squats 24/32kg

REST 1min

2)
4 heavy DB snatch

4 BMU/ banded MU/ box MU
8 Pistol squats
8 T2B/ knee raises

REST 1min

3) 20 DU’s/ CO’s/ SU’s
6 DB Box step over 2x45/35lbs
6 HS walk / 12 Shoulder taps
6 cal Echo Bike

REST 2min

A. AMRAP 6
15 KB Swings
15 Goblet Squats
15 Box Jumps

rest 2min

B. EMOM 6 (30sec ON/30sec OFF)
1) Shuttle Runs
2) SkiErg

rest 2min

C. AMRAP 6 for Quality
30 Russian Twists
15 Knee-hugs
30sec Plank hold

rest 2min

D. EMOM 6 (45sec ON/15sec OFF)
Bike for Cals

rest 2min

E. EMOM 6
1) 12-20 Wall Balls
2) 10-16 DB Snatches

rest 2min

F. AMRAP 6
15/12 Cal Row
10 Pushups
10 Situps

Partner workout

AMRAP 8min:
3 shuttle run (1x = 10+10m)
3 double DB devil's press 22,5/15

AMRAP 8min:
7/6cal bike
8 wall ball 20/14

AMRAP 8min:
6 box jump 60/50
8 toes to rings

*You go / I go full rounds with partner
*Rest 2min between the parts

For 3 setss:
AMRAP in 4 mins of:
9/7 Machine Calories
9 Deadlifts, 80/55 kg
9 Box Jumps, 60/50cm

Rest 2 mins between each sets.

EMOM 12 ( Work 0:45 / Rest 0:15 ) AMRAP

1 minute : Wallball Shots 20/14p
2 minute : Toes To Rings
3 minute : Front Squats 60/42,5kg

1A) Shoulder press 4x1x90%
1B) copenhagen plank 4x(25s+25s)

21-15-9 reps of
Thrusters 42,5/30kg
Toes-to-bar
Bar Facing Burpees

5 x e90s:
2 push press + 2 power jerk @ moderate