For time:
9-7-5-3
DB/KB Thruster, AHAFA
TTB
Burpee
This is a sprint, hit all the reps unbroken.

EMOM 24

Even minutes: 40 DU

Odd minutes: 12 Burpees

In Pair
(30sec rest between)

A) Row 2x45sec ON/45sec OFF

B) SkiErg 3x30sec ON/30sec OFF

C) Row 2x45sec ON/45sec OFF

D) Burpee over sticks 3x30sec ON/30sec OFF

E) Row 2x45sec ON/45sec OFF

F) Shuttle over Obstacle Run 3x30sec ON/30sec OFF

G) Row 2x45sec ON/45sec OFF

H) Sled Push (easy weights) AMRAP of 30m

I) Assault Bike 3x30sec ON/30sec OFF

WOD (S):
EMOM 30
1: 10-15 wall ball
2: 10-15 KBS
3: 20 back rack jumping lunges 20/15

• Core workout

EMOM

12min:

ODD: 4 touch and Go Power Cleans
EVEN: ring dips

*use a weight for the power cleans which would allow for 5-6 repetitions throughout the 6 rounds

pick a scaling or number for the ring dips which allows you to stay consistent throughout the 6 rounds*

WOD

AMRAP 7min:

3-6-9-12-15-18-21.....

Front Squats 50/35kg
toes to bar"

AMRAP 16 min - team

100 situps
100 goblet squats
100 ring rows

.
For time:

30 Push-Ups
100 Meter Run (2 Rounds)
30 Heavy Kettlebell Swings 20 / 28
100 Meter Run
30 Push-Ups
100 Meter Run
30 Heavy Kettlebell Swings 20 / 28
200 Meter Run

5 rounds for rep
2 min air bike
2 min DU
2 min row
2 min lunges

High bar back squat 3 sets of 8

A.
- 3 rds:
45s Row/Ski/Bike
10 Air squat
10 Sit up
10 Push up
20-40 DU

• Snatch technique

• Mobility

B.
AMRAP 15min:
15 Power Snatches (35/25)
30 Double Unders
15 Wall Balls
30 Double Unders

C.
Midline work:
3 rds:
25 Sit up
10-20 Ab twist