EMOM 8 [4 Rounds]
1 Min: 5 Push Jerk, Across
1 Min: 50 Double Unders [40s Cap]
For Time:
10 Strict HSPU
10 KB Swing 24/16
8 Strict HSPU
15 KB Swing
6 Strict HSPU
20 KB Swing
4 Strict HSPU
25 KB Swing
2 Strict HSPU
30 KB Swing
E.M.O.M 8 [4 Rounds]
1 Min: Front Rack Reverse Lunge 6+6, Across
1 Min: 6 Strict Chin Up, Across – Reduce weight if fatigued
4 Rounds [12 min cap]
21 Wall Ball
15 Box Jump
9 C2B Pull Up
5 Rounds w/ Partner
Run 400m together
12 Power snatch (60/40) *Split Power Snatches as Required.
10 min AMRAP:
2 Squat Clean (80/60)
4 L-Sit Pull Ups
6 Strict Handstand Pushups
Choose 2 (15 min Cap)
a) 10 Rounds:
15s of Double Unders
15s of Rest
b) 5 Rounds:
30 ft Handstand Walk or Partner Freestanding HS Hold for 20 secs.
c) 10 Rope Climbs or Lying to standing Rope Pulls
Back Squat
3-3-3-3-3-3
10-20-30-20-10 reps:
Wallballs
SitUps
10 EMOM:
1 PowerClean – ascending
20 EMOM
Option 1: – Only if you have all the movements
0-6min: 1-5 Bar Muscle Ups
7-13min: 5-8 CTB Pullups
14-20min: 7-10 Pullups
Option 2: – Scale up or down as necessary
0-6mins: 3-5 Strict Banded Chest 2 Bar Pull Ups
7-13min: 20 sec Chest 2 bar Supine Pull Up Hold
14-20min: 8 Bent Over Barbell Row
Thruster
2 RM
With an 8 min Cap
5 Rounds:
8 Thrusters (60/40)
40 Double Unders
Max Pistols in remaining time.
*Scale to 1 legged box Squats or Goblet Squats
15 EMOM:
3 Squat Snatches at between 50-70% of best Snatch.
9-15-21 reps of:
Bar Facing Burpees
Toe to Bar
Overhead Squats
Back Squat
5RM
18 min AMRAP, round for round with a partner:
3 Wall walks
6 Box jump overs
10 Hang power cleans 60/40
14 Bar facing burpees
Row 500mt
50 Thrusters Empty Bar
30 Pull ups
With a 10 minute cap:
Find a 3RM Deadlift
Cash out
4×1 Minute – Weighted Plank Hold
