EMOM 16 Work 0:40 / Rest 0:20 ( AMRAP )

1 Minute : Row Calories
2 Minute : Ring Rows
3 Minute : Bike Calories
4 Minute : Sit-Ups

Chinese Dumbbell/Kettlebell Row

2 x 12
2 x 10
3 x 8

Go Every 2:30

FOR TIME
5000m Row/Ski or Bike Erg 10000m

• Every 3:00 not including 0:00, complete Burpees: 15,12,10 or 5 Reps.
• RPE 8
• Cap 33:00
• Video: https://vimeo.com/927720362?share=copy

Push press

8-6-6-4

1-2 reps in tank

6 Sets Of :

6 Chest Supported Dumbbell Row, AHAP
10 Bicep Curls, w/ Barbell, AHAP

Go Every 3:30

3 Rounds for time:
30 Double Unders
20 Burpees
10/7 Cal Bike/Row/Ski

Goal: Challenging pace but room to speed up in the last minute with a sprint finish
Timecap: 11:00

Extra:
Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.

8 x 3 min on / 2 min off

A. In a 3 min window
25/20 calories
+ amrap remaining time
12 db snatches 22,5/15
6 box jumps

Rest 2 min

B. In a 3 min window
30 wallballs
+ amrap remaining time
6 KB Facing-Burpees
12 KB swings 24/16

Rest 2 min

C. Amrap 3
3 wall walks
6 pullups
9 situps

Rest 2 min

D. In a 3 min window
300 m run
+ amrap remaining time
10 plate ground to overhead
20 double unders

Rest 2 min

Deadlift
Build to a heavy triple in 6-8 sets. Rest 3:00 between heavier sets
- These are NOT Touch N' Go, drop and reset between each rep

8 handstand push-ups
8 alternating front rack lunges (35/52,5 kg)
8 push presses (35/52,5 kg)
25/30cal ergo

Scaled Wod
5 rounds for time:
8 DB shoulder presses
8 alternating front rack lunges
8 push presses
20/25cal ergo

For Time

800m Run

7 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squat

800m Run

7 Rounds :
5 Pull-Ups
10 Push-Ups
15 Air Squat

800m Run

No Time Cap