Cleans, 6 sets
1 hang clean to 2 power clean=1
focus on catching high to limit reset

A. EMOM 16 (gymnastics)
8-12 Pullups
12-16 Pistols
8-12 Toes to bar
8-12 Handstand Pushups

Rest 2 min

B. EMOM 16 (strength, heavy weights)
8-12 DB Snatches
8-10 Wall Balls + 6-8 Box Step-Ups (with Ball)
8-12 KB Swings
8-12 SA Overhead Walking Lunges

Rest 2 min

C. 5x
1min ON/1min OFF
5x7,5m Shuttle Runs
+
Max Calories

High speed calorie chase 🚴🏽‍♀️💨

• @83%
• NO TnG, deadstop lifts!!!
• Rest 2min

1. High pull up / BMU x3-6
2. KB offset pushup x 5/5
3. Lunge with cross leg swing x 8/8
4. Landmine rotations 8/8
5. Plate shoulder raises x 10 + plate front straight arm raise x 10

3 rounds

A) Snatch
Every 1,5min for 9 rounds
1-3: 3 muscle snatch @30-50% 1RM
4-6: 3 power snatch @60-80% 1RM
7-9: 3 squat snatch @60-80% 1RM

B) 8min AMRAP
2 DB/KB turkish get-up (right)
2 DB/KB turkish get-up (left)
12 DB/KB reverse lunges

EMOM x 32

1) 6-16 row
2) 5-15 pull up
3) 6-16 ski
4) 20-50 DU

EMOM 5

5 Snatch High Pull

PERFORMANCE
FOR TIME
100 Alt. Single Arm DB Devils Press @50/35lbs
*Every 2:30, including 0:00, complete 2-5 Strict Handstand Push-Ups + 10 Box Jump Overs @60/50cm

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FITNESS
FOR TIME
100 Alt. Single Arm DB Devils Press @ light+
*Every 2:30, including 0:00, complete 3 Pike Push-Ups + 7 Box Jump Overs

• RPE 8

EMOM 16
a, 5 push press @ moderate + 2 wall climb
b, L- hang x 30 sec
c, ring support hold x30 sec
d, KB farmer carry heavy 30m

B1) 8 min AMRAP
8 hang power cleans 60kg/40kg
8 HSPU
12 v-ups