20 Hang Power Cleans
20 Front Squats
20 Push Press
20/15 cal Row/Bike/Run

Rx 40/30kg

Tabata hollow hold

(8 x 20s on, 10s off)

Tabata arch hold

(8 x 20s on, 10s off)

10x
Snatch + 2 Hang Snatches

• Go every 75-90sec, start from 70% and add....

3 sets
20-30s Plank Hold
20-30s Superman
rest 1min

Front squat
5x5x70%
5+ 70%

3RFT:

Row 500m
40 Wallball 9/6kg
30 Dumbbell Snatch 22,5/15kg alternating
20 Pull Ups

E3MOM 4

4 RMU
16 Pistols squat alt.
15/11 Cal Echo Bike

Bench Press

2 x 4 x 85%

4 x 4 x 85 - 88%

SO 3:00

AMRAP 18: Max Calorie Assault Bike
Every 3:00 (On the 0, 3, 6, 9, 12 and 15):

50 Double-Unders
12 Burpees

(Not For Time)
3 Strict Handstand Push-Ups
3 Strict Ring Dips
3 Push-Ups