10 x E2MOM

Odd: 5-6 Deadlift
Even: 10-14 Push up

Advanced: Ring push up

50 sit-ups

5x3 AHAP

15-12-9-6-3 reps
Burpee box jumps
single arm DB/KB Push press (15+15/12+12..)
Scaled the reps to 10-8-6-4-2 if need to.
Time cap 15 min.

Snatch grip deadlift 5 sets of 3 reps

For time:

10-9-8-…-1 shoulder to overhead 60/40kg
10 cal erg

Tc 14min

5 - 5 - 5 - 5 - 5

6 Rounds

Every 5 mins:
24 Cal Row
12 DB Curtsy Squat
20 One arm Russian KB swing
21 DU

8 x e 90sec

power clean + thruster (2+2)

• start with moderate weight, add weight until heavy

4 rounds for quality of

• 30 sec Chin over the bar hold
• 30 sec Bottom of the ring dip hold
• 20 Hollow rock
• 20 Superman rock