Cardio Burn

EMOM 30min (10 rounds)
Min 1: 15 Burpees
Min 2: 30 Sec Bike
Min 3: 45 Double Unders / 90 single unders

Sun´s out, guns out

EMOM 8:00
ODD Minutes: 40 sec Gun walk
EVEN Minutes: 20 DB / BB Curls

Rope climb technique

Quality amrap 20

1-3 rope
6+6 windmill
12 hollow rock
18 banded pull apart

For time:
2000/1500 m row/ski / 4000/3000m bike erg / 100/75 cal echo bike
30 Overhead Squats @60/43kg

Goal: Hard effort. OHS should be capable of being done in sets of 7-10, adjust load as needed. Sub option for OHS = Front Squat (from floor)
TIME CAP = 11:00

3 Sets for Quality of
15 Ring Rows
15 DB Benchpress
50m Farmers Walk, challenging DBs/KBs

Rest as needed between sets

16 min EMOM
ODD 6 tall cleans 50kg/30kg
EVEN 5 strict T2B

Power clean + squat clean + jerk
5x1+1+1 @ max weight with good form
Go every 90s.

Hang power clean
5x3r @ tech weights
Go every 60s.

A)
Close Grip Floor Press
4 x 6. Rest 2:00
- build to a heavy 6 by adding weight each set
- Match or improve on last week if feeling good.

B)
Superset! 3 sets
1-arm DB Rows x 8-10/arm
Rest 45s.
Rollback Triceps x 12-15
Rest 45s.

A) Find daily max in 4 rep tng push jerk

B) 3 rounds you go / I go
4 push jerk @75-80% of 4rm
Rest
3 rounds you go / I go
3 push jerk @85-90% of 4rm
Rest
3 rounds you go / I go
2 push jerk @95-100% of 4rm