POST WORKOUT STRENGTH
ON A 10:00 RUNNING CLOCK...
Build to a Heavy Complex...
1 Clean + 1 Hang Clean

• Option for Squat or Power cleans today

For time :

60 Calories Row
100 Partner Wallball
60 Calories Row
50 Synchro Burpee Box Jumps 20"
60 Calories Row
50 Synchro American Swing 24/16kg
60 Calories Row
100 Synchro Kettlebell Squat 24/16kg
60 Calories Row

TC 30

RX
10 ROUNDS FOR TIME
250m row/ski/500m bike
3 Ring/Bar Muscle-Ups

Timecap : 16 mins

SCALED
10 ROUNDS FOR TIME
250m row/ski/500m bike
6 Pull-Ups or 8 Ring Rows or :15 Bent Arm Hold / Round
RPE8

Timecap : 16 mins

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Up Dog to Down Dog
MIN 2 - :25/:25 Figure 4 Stretch or Half Pigeon
MIN 3 - :45 Child's Pose

EMOM 18
5 Devils Presses
10 DB KB/DB Thrusters
10-15 Push-ups
15-20 Sit-ups
20 Reverse Lunges
Rest

A. EMOM6
I. 12 - 20 KB Swings @24/16
II. 6 - 10 Gorilla burpee box jump overs
III. 30 - 45 s. Forearm plank

rest 2min

B. EMOM6
I. 10 - 18 DB alt. Snatches @22,5/15
II. 12 - 20 DB Goblet Squats
III. 10 - 15 DB overhead situp @15/10

rest 2min

C. EMOM6
I. 6 - 12 Wallballs
II. 30 - 45s. Wallsit with wallball
III. Max Wallball russian twists

rest 2min

D. EMOM6
I. 6 - 10 Burpee to target
II. 30 - 45 s. Dead hang in rack
III. 10 - 20 Alt. V-ups

4x
E2MOM

A) Row
B) Echo/Bike
C) Ski
D) Rest

Partner workout

3 rounds for time
40 burpee over line
30 pull-up
20 clean 70/50kg

*Share repetitions with your partner

5x8

ssw/

Back Squat

3 minute sets
20 minutes

EMOM 10:
Hang power snatch + OHS (@60-70 %)

In teams of 2, style you go i go, perform
60-40-20 reps for time:

T2B
Push press (50/35kg)
Burpees over bar

Alternate every 5 reps.