5 rounds
20 s work 10 s rest
1 one arm back extension
Leg swing
A push up

15-12-9reps of:
Front Squats 70/50kg
Pullups

rest 3min

9-12-15reps of:
Shoulder to Overhead 60/40kg
Toes-to-bar

EMOM for 12min

Odd: 12 wallball shots
Even: 12 KB snatch 32/20kg

6 rounds:

Run 400m
8 Power Snatch (40/30kg)
8 Bar over Burpee

Rest 2min between rounds

Steady pace, hit the running hard. Each round should be within 5sec. Scale if needed.

55%/2
60%/2
(65%/3)3

For time:

• 20-15-10 calories on the SkiErg

Rest the time your partner works. All out effort!

3 rounds
8 thrusters 60kg/40kg
400m row
30 ABRs
20 box jumps 60cm/50cm

Rope Climbing/ towel pull ups.

10min EMOM:

C&J @80-85% of today´s best

Scale if needed.

10 min AMRAP
10 ring dips
12 T2Bs
14 side squats alternating