21-15-9
thruster 42,5kg/30kg
v-up
box jumps 60cm/50cm

EMOM 12
1: 12 burpees over bar
2: 12 thrusters 40/30
3: ME KBS 24/16
4: REST

Every 3min for 15min (5 sets)
Pause Front squats x 4-6 reps @ 31X1

3 Rounds
25 Double Unders
15 Pullups
5 Overhead Squats 50/35kg

25 front squat @ 60/40kg
50 kb swings @ 24/16kg
75 wall ball @ 9/6kg

A.
Every 2 minutes, for 12 minutes:
- Rope Climb x 1-2
- L-Sit Hold x 30 seconds (accumulate)
- Handstand Hold x 30-45s (accumulate)

B.
Every minute, for 12 minutes:
10-14 Alternating Dumbbell Snatch (55/35 lbs)
10-14 Toes to Bar
10/15 cal Row

In teams of two alternate full rounds and complete 5 each of:
20 x KB swings 24/32kg
20 x Hand release push ups

EMOM 1 -10min
Odd : wallballs
Even: ski

EMOM 2 - 10min
Odd: Row
Even : Dbl KB farmers hold

EMOM 3 - 10min
Odd : dbl DB cluster (clean to thruster)

Even: double unders

45 seconds of work minimum. 2min rest switching out EMOMs.

Regress 'cluster' - just clean or thrusters

40

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