3 one arm swing
3 one arm clean
3 one arm thruster
3 one arm snatch
3 one arm push press
20 push jerk
20 box jump
15 pull up
20 push jerk
30 box jump
15 pull up
20 push jerk
40 box jump
15 pull up
10 – 9 – 8 – 7 – 6
squat clean
20 – 18 – 16 – 14 – 12
burpees pull up (burpees touch scaled)
30 – 27 – 24 – 21 – 18
double unders (single under x2)
work until 80%
10 deadlift
20 air squat
30 tuck sit up
1 squat clean
1 hang squat clean
1 jerk
40 wall ball
5 squat snatch
30 wall ball
4 squat snatch
20 wall ball
3 squat snatch
10 wall ball
max rep of squat snatch in remaining time
30 du – 60 su
15 pull up
30 air squat
100 meter sprint
2′ rest
1′ max rep
1’rest
EMOM 5′
60% or RM
A
10 thruster
in remaining tima max rep of toes to bar
1′ rest
B
100 meter run
in remaining time max rep of squat clean
1 power snatch
1 hang squat snatch
6 shoulder to over head
12 V- sit up
12 DB snatch (6+6)
12 sumo deadlift high pull
1′ max rep
1′ rest
EMOM 5′
60% of RM
10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat
20 pull up
30 air squat
20 hang power clean
30 burpees
work only when breathe is in
12 push up
10 lunges
5 kb deadlift
3 bar muscle up / 6 chest to bar / 9 pull up
12 power clean & jerk
20 sit up
2 hang power snatch
+
6 over head squat
10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB
buy in 70 wall ball
4 rds
60 du / 120 su
12 power snatch
cash out 70 wall ball