EMOM 5:
X amount of strict pull ups

NOT FOR TIME
75 ghdsu
50 hip extension
20 rope climbs

10 min AMRAP
200m run
6 C2Bs
6 T2Bs

10 min AMRAP
10 floor presses 60kg/40kg
10 floor wipers 60kg/40kg
40 DUs

WOD (S):
EMOM 30
1: UB thrusters *
2: 4-6 UB pull up + 4-6 UB T2B
3: 10 burpees over bar
4: 40s one hand OH walk KB/DB (20s right 20s left)
5: REST

• you pick the weight for thrusters

5min AMRAP:
24 Sit-ups
16 Hollow rocks
8 Deadlifts 60% of your 1RM

2min REST

5min AMRAP:
24 DU
16 T2B
8 OHS 30/20kg

Immediately after AMRAP hold a plank for as long as you can.
Add the number of seconds to your total score.

Power snatch
5x5 TNG
Focus on catching at the top

Back Squat 5,3,1x 75/85/95%

“LAST MAN STANDING”
Divide in groups by starting weights:
RX: 60/40kg
L1: 50/35kg
L2: 40/30kg

EMOM: X push press x 1 (males add 5kg on the minute, females 2,5kg)
Then
EMOM: X front squat x 1 (all add 5kg on the minute)
Then
EMOM 7: (RX: 20 wb, L1: 15 wb, L2: 12 wb)

AMRAP 20 min

20 Box jumps, or 500m row
10 Front Squats 60/40kg starting from the ground (no racks)
20 GHD Situps, or V-ups