EMOM 12

1 min: 8+8 pistols
2 min: 8 HSPU

1. Conditioning

5 RFT:
15 Burpees
15 Power Snatches (75/55)

Front squat 4x3x85%

10 min AMRAP
10 push presses 50kg/35kg
20 wall balls 9kg/6kg

5min AMRAP: Squat Clean@80% of todays best. If you miss→ 30sec penalty (you can´t touch the bar in 30sec).

Score=reps

Scale if needed

Front Squat 3x3x85%

4 rounds
30 cal row
15 push ups
10 box jumps 60cm/50cm

8min AMRAP
(Ascending the ladder by 3's)
3 High Box Jumps
3 Toes-to-bar
6-6,9-9.....

Rest 2min

2min AMRAP
Double Unders

4x2min AMRAP (2min rest)
Alt. a and b

a) 3 Deadlifts 100/70kg
5 Bar Facing Burpees

b) 10 Toes-to-bar
10 HR Pushups

(75%/4)5