EMOM 10 mins
2 thrusters
- from the floor
- go for heavy doubles

12min AMRAP

10 wall balls 9kg/6kg

10 C2Bs

10 kb snatches alternating 24kg/16kg

10 DUs

Barbell complex:
1 power clean
2 hang power clean
2 push press
2 push jerk
Heavy single or technique focus

3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

7 rounds,30sec ON, 30sec OFF:

1) Double KB C&J, AHAFA
2) DU
3) Burpee Box over

Scale if needed.

4-5 rounds, AHAFA, rest as needed, scale if needed:

1) 5+5 Weighted Box Step-Ups
2) 5 Weighted Pull-Up
3) 6 Bench Press

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