EMOM 30
1) 15/12 Calorie Bike
2) :30 Ring Plank Hold
3) 15 Box Jumps @61/51cm
4) :30 L-Sit Hold
5) 50 Double-Unders
6) :30 Dead Hang

5 x 5

Tempo: 30X0

2min rest

AHAFA

For Time:
60 Wall-Balls
20 Wall-Walks
60 Wall-Balls
16 Wall-Walks
60 Wall-Balls
12 Wall-Walks
@9/6kg
- Pairs will divide the reps, one rests while other one works

5 Rounds

5 Snatches 60/40 kg
12 Box jumps 60/50 cm

Timecap 10 min

3 x 10 min / 2min rest

1) 10/7 Cal Bike - 8 T2B

2) 8 Shuttle Run - 4 Wall Walk

3) 10 Burpee - 10 x 2xKB FS

Find 3RTM Power Snatch in 20 min

Hang power snatch + power snatch balance + ohs

@ 70% of 1RM Snatch

power clean and jerk
4 x (2+2)
4 x (1+1)
- singles should be heavy

4 rounds for quality:

• 10 strict handstand push-ups
• 11 kettlebell swings (heavy kettlebell or two)
• 2 rope climbs (difficult version, without legs etc.)
• 13 GHD / Weighted sit-ups

cash in: 100cal row

10 rounds:
- 6 cluster (Barbell)
- 12 box over burpee

cash out: 100cal row

Split the reps and calories in half with your partner