2R:

for 6 min:
60 Ring rows
remaining time AMRAP pushups

1 min rest

for 6 min:
700 m run
remaining time AMRAP air squats

1 min rest

1a) Single Arm DB Floor Press in Bridge: 4 x 6-8 reps /side. No rest.
1b) Inverted Rows: 4 x 10-15. Rest 60s.
- Goal: Superset - all sets should be challenging.

Front squat
3x1r
1 rep in the tank.
Rest as needed.

8x
2min ON/2min OFF

A) 1min Row Facing Burpees
1min Row

B) 1min Wall Balls
1min BikeErg

C) 1min DB Snatches
1min SkiErg

D) 1min Box Jump Overs
1min Echo Bike

WEIGHTLIFTING

Hang Power Snatch Double + 3 Box Jump

EMOM x9

RPE 3 to 4, light and fast

3 rounds for quality
10 OHS
3+3 kb OHS
6 kb side squats
5 scapular pulls + Strict T2B

10-9-8-7-6-5-4-3-2-1 reps for time of:
- Deadlift 134/100kg (295 / 220 lb.)
- Bench press 88/61kg (195 / 135 lb.)
- Squat clean 66/48kg (145 / 105 lb.)

(Time cap: 17 minutes)

Vertical Jump to a Target
3x6, Rest 90s

Power snatch 1RM

E2MOM for 18min
1st.
2 Rope climb
20/17cal AirBike

2nd.
30 Double unders
10 Medball cleans

3rd.
Rest

Then start over...