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

For quality: 5 x 3-position clean (high hang, below the knee, on the floor)

20 sec max reps K2E
40 sec Rest
20 sec max reps Front squat [55/35kg]
40 sec Rest
20 sec max reps Burpees
40 sec Rest

EMOM35
1. Hspu / push ups
2. Box jumps / lateral jumps over object / Step ups
3. T2B / v ups / tuck ups / sit ups
4. Row / Run / Burpees / Du’s
5. Rest

*Bodyweight and skill training while keeping heart rate moderately low. Choose reps you want to accomplish each minute. On the first and the third minute you will have more rest. Do an unbroken set and then resy. Work about 45-50 seconds on the second minute and on the fourth you can keep going for the full minute because you have a longer rest after that.