Emom 8

1) 5-10 HSPU
2) 8-15 Boxihyppy

10x
2min ON/2min OFF

AMRAPs
A. 10/7 Cal. Row
4 Burpee over Rower

B. 5 Toes-to-bar
5 Pushups

C. 10/7 Cal. Bike/Echo
10 KB Swings 24/16kg

D. 3 Devils Presses
6 Box Jump

E. 4 Handstand Pushups
8 Wall Balls

For time:
10-9-8-7-6-5-4-3-2-1
Russian Kettlebell Swings @32/24kg
Goblet Squat
No push up burpees

Timecap: 9 mins
Goal: HARD EFFORT
Extra:
Double Leg Banded Hamstring Curl: 100 quality reps.

Superset
4 sets

1 1/4 Chin-ups x 4-6.
Rest 45s.
Single Arm Glute Bridge DB/KB Floor Press x 8-10 each.
Rest 45s.

• Scale with regular chin-ups, partner assisted chin-ups, or self-assisted on rings

5 min EMOM
2 CLEANS 100kg/75kg
IMMEDIATELY AFTER LAST CLEAN
3 ROUNDS
11 T2B
11 RING DIPS

1A) Shoulder press 5x1x80%
1B) weighted sit ups 5x6

9min AMRAP
2-4-6-8...
Wall ball 20/14
KB sumo deadlift high-pull 24/16

Rest 3min

9min AMRAP
20m walking lunge
8 hand release push-up

3RFT
500/400m Row
20 Push ups

30/24cal AirBike
30 Tuck ups

400m Run
40 Squats

For time
4 Rounds
15 DB Clean and Jerk 2x22,5/15kg
15/12 Cal row
Timecap: 15 mins

12 min EMOM
CLEAN + FRONT SQUAT (3+3)x 55% OF CLEAN MAX