A) 10 Min EMOM

• Power Clean

• Low hang squat clean

• Split Jerk

Use a challenging weight

B) For time;

60 Wall balls @ 9/6

400m Run

20 Burpee plate jump

C) Not for time;

30 strict pull ups

*every time you break complete 5 HSPU

A) 10 mins practice one of the following;

• Kipping pull ups

• Butterly pull ups

• Bar or Ring MU

B) 20 min AMRAP

1 round o Cindy

50 DU or 100 SU

300m run

C) Not or time;

60 Hollow rocks

A) 12 Mins work to a heavy “stop” deadlift triple.

B) 10 rounds for time (5 rounds each, you go, I go - round or round)

9 T2B

6 Bar facing burpee

3 GTOH @ 80/55

A) 12 mins to find a max power snatch

B) 3 x 3 min AMRAPs

Run 300m

5 Power snatch @ 60/40

Max Press ups in time remaining

Rest or two minutes between AMRAPs

A) 5 x 3 Back squat

*ascend weight throughout the 5 sets

B) 10 Rounds or time

15 Wall balls @ 9/6

30 DU or 60 SU

30 min EMOM

40/20 (work/rest)

Bike / Ski

Burpee bar touch

Ab mat sit ups

Row / bike

Press ups

OH Squat @ 20/15

Row / row

DU