Four sets of seven

EMOM 40min

1) 10 MB Clean
2) 40s Plank hold
3) 5 + 5 KB Snatch
4) 40s Singles
5) Rest

HR max 70%

4 Rounds

10 Box Jump
30 DU
10 Fat Bar Deadlift + 4 x 20/15kg

2min rest / 2min TC/round

*Score slowest round

2 @60%
2 @70%
1 @75%
2 x 1 @80%

1 Squat clean @ 80 % of your 1 RM of today

Partner WOD

" A Duet of a Double Tommy Mac"

2 Rounds of:
24 burpees
24 thruster
24 burpees
24 power snatch
24 burpees
24 push jerk
24 burpees
24 hang squat clean
24 burpees
24 OHS

RX:50/35kg

Back Squat
5x2
rest 300s

EMOM 12

1) 6 Ring MU
2) 8 HSPU
3) 10 Burpee box jump
4) 12 Hollow to V-up

“Annie’s on the Run”
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run

Power clean + hang power clean + push jerk

Find daily max with perfect techinique. No fails is the goal.