EMOM 16
4 Pull up
5 HSPU
6 Alt pistol

Back squat 5 RM of the day

Rx'd:

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

Scaled:

Scaled wall walks
Single-unders

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For time:

• 100 DUs
• 50 sit-ups
• 30 overhead squats (45/30kg)

3 min AMRAP: slam ball / sledge hammer / ski erg / V-ups / K2Es

5-3-1

Back Squat
3x1r @ 100%
3min Recovery

The Pull-over

Technique for 15 min

then

EMOM 6
1-3 Pullovers

Metcon (quality)

EMOM for 12 minutes of:
5 Deadlifts
4 HPC
3 Shoulder to overhead

*Goal is to go unbroken on each set so choose weight accordingly.

Accessory:
4-5 rounds of
8-12 hamstring curls on rower
30-60s wall sit hold w/2 KB’s in ft.rack hold
Rest as needed between sets.

In 12 minutes in teams of 2 persons:

• 75 x back squat (85/50kg)
• in the time remaining AMRAP of power cleans (60/40kg)

Every minute on the minute team performs 4 burpees.