EMOM x10:
1.) DU's (30-50)
2.) Handstand hold (~20-30s.)

10 cal Row
6 x Rower over Burpee

8x
3min ON/3min OFF

A) 300m Run +
Max Cal. Row

B) 20/15 Cal. SkiErg +
AMRAP of
7 Pushups
7 Situps

C) 300m Run +
AMRAP of
15 Wall Balls
30 Double Unders

D) 20/15 Cal. Assault Bike
+
AMRAP of
Burpee Box Jump Overs

Optional Accessory
CONDITIONING

15-12-9

C2B
Cal Airbike

RPE 4

Target: unbroken sets, very heavy breathing.

5 x OHS 50/37.5kg
10 x Push Up

10 x Push Press 50/37.5kg
10 x Box Jump

6 x T2B
6 x DB Snatch alt.

Presses & lunges

10min amrap with a single kettlebell or dumbbell 24/16 kg

10 push press L
10 OH walking lunge L
10 push press R
10 OH walking lunge R

Olympic weightlifting technique

AMRAP 50:
300/250m Row
25 DU
20 Push-ups
15 WB 9/6kg
100m Run on skillmill
Rest 3min
This is ment to be fast!!! Can you go under 4min every round? Try to hold on to that time! 💪🏼