4 x :20 seconds on, :10 seconds off
Sit-ups
Deadlifts (155/105)
Sit-ups
Deadlifts (155/105)

Complete all 4 sets of one movement before
advancing to next.

EMOMx8
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)

Pulling strength:
5-3-1 rope climbs
15-12-9 deadlift (add weight in each set)

Accessory work 3-5 rounds, go by feel, rest as needed, scale if needed

1) 5-10 Strict C2B
2) 10-25 GHD Sit-Up
3) 5-15 Strict Ring Dip

3 RFT:
10 OHS (155/105)
20 Pull-Ups
50 Double Unders

(80%/4)5

For time
100 DU
9 Push Jerk 60/40kg
60 DU
15 Push Jerk
30 DU
21 Push Jerk

Scale DU: 50/30/15 or 20/15/10 attempts

1. Conditioning For Time: 27-21-15-9 Calorie Row Kettlebell Snatches (53/35) Overhead Squats (95/65)

8min AMRAP of:
10 Clusters 42,5/30kg
10 Pullups
30 Double Unders

AMRAP 18
Row 350/300m
12 rower over burpees
I GO, YOU GO!