Mid section buffet - choose two of the following:

• 3 x 10 strict t2b
• 30 ghd sit-ups
• 5 x 15sec max weighted plank
• 3 x 20 russian twist
• 5 x max L-sit (30sec rest in between)

3-4 rounds for quality and minimum rest:

• 10+10 weighted box step ups
• 15 good mornings (moderate weight)
• 20 ghd sit-ups
• 30 cal row (2km+15sec/ conversational pace)

EMOM 25

Squat Clean

Minutes 1 - 5 : 5 x Squat Clean 50%
Minutes 6 - 10 : 4 x Squat Clean 60%
Minutes 11 - 15 : 3 x Squat Clean 70%
Minutes 16 - 20 : 2 x Squat Clean 80%
Minutes 21-25 : 1 x Squat Clean, 90 - Max.

For time:
Run 6k
60 Burpee pull-ups

Every 2 min for 5 times
3 front squats @82,5-85% of 1rm

Back Squat
5-5-5-3-3 reps

EMOM15
T2b (unbroken set)
10+10 one leg V ups
30 sec of gymnastics swimming (breast stroke)
Max L sit hold
Rest

“Jackie”

Row 1000m
50 Thruster (20/15kg)
30 Pull-Up

RPE 5, maximum effort

Target: be smart with the rower, all reps unbroken or with minimal rest.

60:60 (Working 60 seconds on 60 off)
27-21-15-9-6

Row or bike
bar facing burpee
Power snatch 40/30kg

Try to push hard on each working minute and get the work done in as few intervals as possible.

Time cap 15 intervals (30 Minutes)

Post the amount of intervals to comments

21-15-9
Deadlift & HSPU

RX: 102,5 / 70kg