EMOTM for 15min:
0-5min: 5 Power Clean + 5 Bar Over Burpee,
5-10min: 5 STOH + 10 Air Squat
10-15min: 5 Power Clean + Jerk.
Use the same Bar for each movements.

photo © HeikkiH

3 x 5 @ 80%

15 min AMRAP of Weaver:

• 10 L-pull-ups
• 15 push-ups
• 15 C2B pull-ups
• 15 push-ups
• 20 pull-ups
• 15 push-ups
• 2 rope climbs

3x Clean pull @ 80% of Clean 1 RM

Dynamic effort

5+5 Weighted Box Step-Ups,
3-10 Strict Pull-Up,
5-15 Parallette Push-Up,
10-20 GHD Sit-Up
Rest 1-2min between movements.

3 rounds:

• 10+10 banded anti rotation squats
• rest 30sec
• 20sec weighted plank
• rest 30sec
• 30sec max heavy suitcase hold
• rest 60sec

3 x Snatch pull with todays 2RM

in 10minutes:

• 50 box over burpees
• double kb front rack carry for as many meters as possible in the remaining time (pick weight)

2 rfq:
max time hollow hold
max time L-sit hold
10+10 kb side bend
20 superman

In pairs complete the following for time;
4000M Row
Weight plate hold 15/10kg

1 Athlete rows and other holds weight plate at head height will arms locked. Athlete can only row when the plate is held! When plate is lowered athletes must change places.

20 Min Time Cap