Every 1:30 x 10:
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
- Focus on perfect technique

EMOM 6:
1 Weighted Chin-up @70%

Every 1:30 x 4 (6min):
3 Strict Pull-ups + 7 Kipping / Butterfly Pull-ups

EMOM 6:
6 Kipping / Butterfly Pull-ups (unbroken)

3 rounds:
12 Barbell Bicep Curls
12 Reverse Hypers
12 Side Bends (each side)
12 Single Leg Knee Over Toes Calf Raises
- Rest 2min btw rounds

For time:
400m Run
30 KBS (US) 24/16kg
30 Abmat Sit-ups
400m Run
20 KBS (US) 24/16kg
20 Abmat Sit-ups
400m Run
10 KBS (US) 24/16kg
10 Abmat Sit-ups
400m Run

Partner Workout
Every 6min x 8:
400m Run (together)

AMRAP in time remaining, IGYG -style...
5 Pull-ups
10 Push-ups
15 Air Squats

• Continue each amrap where you left off.
• Score: number of total rounds, comment extra reps.

EMOM 12:
Odd: 20-30 DU
Even: 5-10 T2B

5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval RPE 7-8, except last 1min interval
- Rest 1min btw intervals

———Rest 3:00———

3x (5min ON machine of choice, 2min Rest btw)

Score: meters

Flow: 5min cardio 1, Rest 1min. 5min cardio 2, Rest 1min. 4min cardio 1, Rest 1min. 4min cardio 2, Rest 1min. Etc.
Goal: Maintain your paces thru the whole workout. Same fast pace in the beginning of each interval and then drop to your zone2 and stick with it.

2 sets for time:
2 Rounds:
15 Wall Balls 9/6kg
10 T2B
15/12cal Row
10 T2B
- Rest 1:1 btw sets