Back Squat 1x5@65%, 1x5@75%, 1xME@85%

50 Pull-Up
40 Box Over Jump
30 GHD Sit-Up
20 DB Squat 22,5/15kg
10 Devils Press

Time Cap: 11min

Scale if needed.

E3MOM for 4 rounds:

4 Back Squat
RPE 4 (1-2 reps in the tank)

3 rounds
100 DUs
20 cal Airbike
20 cal row

4 Rounds, NOT FOR TIME:
2/2 Turkish Get-ups
10 Strict Pull-ups
20 USA Swing @24/16kg

Scaling : 3 Negative pull up/ 20 Ring row/round
Time to complete : 20:00 mins

5 Rounds with partner(s), not for time:
80 Meter Sledpush (medium)
200 Meter Farmer Carry (32/24kg)

• Rest as needed
• Split work in half. One person works.
• 20 Minute soft cap

1 Snatch EMOM for 15min,
start medium and add weight if feeling good.
Go as heavy as possible

AMRAP 10 of:
30 Double Unders
15 Pushups
5 Deadlifts 100/70kg

Rest 3min

AMRAP 10 of:
15 Wall Balls
10 Burpee over bar
5 Deadlifts 100/70kg

E3MOM for 18min
6 Burpee-box jump
12 Muscle clean + Push press (TnG)

12 min AMRAP
10 shoulder presses 40kg/30kg
10 wall balls 9kg/6kg
10m hand stand walk