EMOM 5
5 Jerks
+
EMOM 5
3 Jerks

Wod
6 min amrap
20 Wall ball
10 Deadlift 100/70kg

Emom7
- 4-10 one leg v up
- 4-10 v-up / tuck up
- 4-10 sec hollow hold

All movements unbroken and should be performed in less than 40 seconds. Remember that less reps with good quality is always better option!

Cluster 5-5-4-4-3-3-2-2-1-1-1

50 sit ups

50 russian twists 10kg/5kg

50 push ups

50 lunges

20+20 kb- jerks 24kg/16kg

40 deadlifts 105kg/75kg

100 DUs

40 wall balls 9kg/6kg

40 burpees

1.min Ergo cal
2.min 6 x Devils Press
rest of the min Thrusters w/2 DBs
3.min rest

AMRAP 15 min

12 HR push-ups
9 Plate GTOH 20/15kg
6 Strict pull-ups / Ring row

*Go unbroken each set.

Basic Conditioning
For 40min w/partner

Row 1000/800m
While Partner

50m Bear Hug Carry 20/15kg
25 V-Ups
40m KB One Arm Overhead Lunge 20/16kg
12+12 KB Russian Twist 20/16kg

Overhead squat
3x3r
2 reps in the tank.
App. 2min rest between sets.