3 rounds

10 thrusters 50kg/35kg

10 kb swings 24kg/16kg

A) EMOM 10
Alt.
(1) 30-50 Double Unders
(2) 10-12 Burpees

B) E2MOM x5
15-18/10-12 Cal. Assault Bike

C) EMOM 10
Alt.
(1) 15-20 Wall Balls
(2) 10-12 DB Snatches 22,5/15kg

6 Rounds of:
12 Wall Balls
10 Burpees
12 Ring Dips
10 Pullups
12 DB Snatches 22,5/15kg
10 Handstand Pushups
35 Double Unders
10/7 Cal. Bike/Ski/Row

Back squat with 3s. pause in squat position: 5x5

• KB Front rack Split stance isometric hold: 30-45s./side Rest 60s...
• Plank hold with rings: 30-45s. Rest 60s...

1) push press at split jerks receiving position 3x2x65%
2) Split jerk 3x1x95%

With a running clock:

AMRAP 5 mins
10 STOH (60/40kg)
10 Box Jump

2 mins rest

AMRAP 5 mins
10 USA Swing (24/16kg)
10 G2OH with plate (20/15kg)

2 mins rest

AMRAP 5 mins
20 Walking OH Lunges w. plate (20/15kg) (total)
50 Double Unders

*Score = total reps

3 rds:
KB Reverse front rack lunge: 8+8
Max reps unbroken.:T2B
Plank hold: 45-60s.
Rest as needed...

8-9 Basic Endurance Run
12-13 Basic endurance Run
16-17 Snatch technique
17-18 Mobility
18-19 Snatch technique
19-20 Mobility

5x4min AMRAP (2min rest)

A) 8 KB Swings
8 Box Jump Overs

B) 10/7 Cal. Row
5 Burpee over Rower

C) 25 Double Unders
10 Situps

D) 8 Wall Balls
8 DB Snatches

E) 4x10m Shuttle Run
10 -Ups