EMOM 12:
Min 1-6: 5 @70% of 1RM Box Squat
Min 7-12: 5 @75%
- Back Rack
- Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
- Unload on the box and then drive up explosively

Part A.
30s of max effort for calories = Your score

Part B.
Your score (Cals) x 10 = Total cals

For time:
Total Cals*

*) but E2MOM do

B1) 6 Alternating Kettlebell Snatches (24/16)
B2) 4/4 Kettlebell Single-Arm Overhead Walking Lunges (24/16 kg)
B3) 10 Kettlebell Swings (24/16 kg)
B4) 4/4 Kettlebell Hang Clean-and-Presses (24/16 kg)
B5) 6 Kettlebell Goblet squat (24/16 kg)

i.e. Start on cardio machine, then at 2:00 mark do B1 and continue on cardio machine. At 4:00 mark do B2 continue and then on cardio machine etc...
Continue until total calories is achieved.

A) On the minute for 8min
1. 3-6 strict toes to bar
2. 10 hollow rock + 10 arch rock

B) 4 rounds
2min AMRAP
8 toes to bar / heels over hips
10 box jump
12/9 cal row
2min rest

Turkish Get Up practise

3 Rounds For Time:
100 Double Unders
20 Chest to Bar Pull-Ups
30 Single Dumbbell Box Step-overs 22,5/15kg

In 15min:
Find 1RM Box Squat (50cm box)
- Back Rack
- Box height should be right at parallel or just above. Adjust accordingly. This needs to be power movement.
- Unload on the box and then drive up explosively

500m row
then
2 sets x 20 reps alternating:
Wall Foam Roll
Parallette Shoulder Extensions

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30s. each movement 5 rounds, rest 30s. b/w exercises.
1) Hollow Sliders on bench. Can be done on a rower as well
2) Hollow jump to support
3) Front Lever Pull Down Holds
4) Hollow hold

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Sliders on rower:
- maintain your hollow position and focus on small but controlled movement.
- think about pushing the floor as going back and "pulling" the floor as coming forward.
- KEEP YOUR HIPS DOWN, MOVEMENT IS MADE FROM SHOULDERS AND LATS!!
Jump to support:
- bar a bit over shoulder hight
- keep arms straight, so shoulder+head makes "nike swoosh"
- throw your legs back to turn over
- have hollow position in the final position
Front Lever Pull Down Holds:
- use a band that allows you to focus creating the movement from the lats only
- rest of the body maintains hollow position
- imagine to push the bar down with your palms and getting your head as high as possible.
Hollow hold:
- make sure to keep your lower back on the floor, scale to dead bug if must.

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1:00 easy row
0:30 moderate row
0:15 fast row
X2

Then snatch grip barbell warm up

Power snatch
EMOM x 10
2 Power snatch
*increasing in weight for quality. Focus on technique and form

40:00 AMRAP with Partner
5000m Bike
2000m Row
6 x Stairs

Strict gymnastics
EMOM 16
1. Negative dragon fly x 3 (8 sec lowering)
2. Ring push up 8-10 reps
3. legless rope climb 1-2
4. rest