EMOM x16-20

1) row 20/15cal
2) 15 wallball

TARGET HEAVY BREATHING / SCALE REP SCHEME IF NEEDED

40-30-20-10 reps, for time of:
Alternating Dumbbell Snatch, 22.5/15 kg
Hand Release Push-up
V-up/ Tuck-ups

Time cap = 17 min

Back squat

3-2-1-2-3

• 3 high box jump after squats

E3MOM /2-3rep in tank

RX
For time:
500-m row
30 toes-to-bars
30 overhead squats (36/52 kg)
500-m row

INTERMEDIATE
For time:
500-m row
20 toes-to-bars
30 overhead squats (29/43 kg)
500-m row

BEGINNER
For time:
300-m row
20 hanging knee raises
20 overhead squats (5/15 kg)
300-m row

1. Clean pull + low hang no feet clean + push jerk + split jerk
   5 x 2+2+2+2
   rest 90s

2. Clean + low hang clean + pause split jerk + split jerk
   6 x 1+1+1+1
   rest 2

3. Clean pull
   5 x 3
   rest 2min

6-8sets:

2 hang squat clean + 2 front squat + 1 jerk 65-75%

Push press.

8-8-6-6

E2,5MOM / 2-3 rep in tank

4 x EMOM 8

A. Standing BikeErg
B. Stick Facing Burpees
C. SkiErg
D. Shuttle Run

• Done as 40 sec ON / 20 sec OFF
• 1 min rest Between EMOM's

2x1x[2+1+1]@barbell, 2+1+1@up to the maximum of the day, then do 2+1+1@90% of that max, sn-%, rest btw sets 2min

Strict pull up 5x6