EMOM 30
A) Row 18/13 Cal.
B) 10 Burpees
C) 15 Wall Balls
D) Run
E) Rest

1a) DB Floor Press: 4 x 10. Rest 45s.
1b) Inverted Rows, pronated Grip: 4 x 12. Rest 45s.

10min AMRAP of:
10 Box Jumps
10 Double KB/DB Burpee-Box Step Overs
10 Double KB/DB Push Press
10 KB/DB Snatches

Rest 2min

EMOM 10
Alt.
- Row 15/10 Cal.
- 6-8 Burpees

Rest 2min

10min AMRAP of:
3-6-9-12-15-.....
Toes-to-bar
Wall Balls

• 30 Double Unders after each round

Rest 2min

2 Rounds for quality
10 V-ups
10/side Side Plank Lifts
10/side Side Plank Twists
10 Hollow Rocks

3 “Giant Sets”:
Max Effort Bodyweight Bench Press
Max Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
Rest 3 Minute Between Efforts.

For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
10 Rope Climbs

Work up to a heavy Power Snatch + 2 Overhead Squats

AMRAP 13

60 Alt db Snatch 22,5/15kg
50 Wallballs 20/14lbs
40/30 Cal Row
30 Burpee Box Jumps 24"/20"

E4MOM 5-7 set

Prowler Push 20-30m

RPE 4

During remaining time, row/Bike 20-30 kcal

5*2 T&G Power Snatch

8 V-ups
8 HR Push-ups
16 Alt. DB snatch 20/15kg