EMOM 6
1. 8 + 8 one arm row
2. 6-8/ arm seated press

EMOM 6
1. 8-12 hamstrings
2. 8-12 glute bridges

AMRAP 10
6 (3 + 3) devils press
12 mountain climbers
6 (3 + 3) thrusters
12 arch rocks

Mine press
4x8+8r
Rest as needed

Complex:
snatch + snatch below the knee + snatch above the knee
-> build up to a heavy complex in 20min

Accessory:
3-4 rounds for quality:
3 x tempo snatch pull (3s 1st pull)
5 x seated press behind the neck (wide grip)

Deadlift
5x65%
5x72,5%
3x5x77,5%
5 + 77,5%

Snatch 5X2, 3X1

25 Minute Quality:

6 Weighted Dip
1 Rope Climb
8 + 8 Bulgarian Split Squat (KBs or DBs)
10m HS walk

AMRAP 18

Max Calories Echo Bike
Every 3:00 (0, 3, 6, 9, 12, & 15)
50 Double Unders
12 Burpees

AMRAP 4min:
40/30 cal Row / Bike / Run
Max reps: Burpee over bar (Lateral)
Rest 2min. btw amraps.

Close Grip Floor Press: 4 x 6
- Rest 90s.

Between work sets complete 10 DB Hammer Curls

2RFT

50 Wallball 9/6kg
40/30 Cal Bike Ergo
30 Box Over Jumps 24/20"
20 Burpees
10 C2B