A. EMOM 12
1- 10 DB bench
2- 10 DB bicep curl
3- 20 banded tricep ext.
4- :40 hollow hold

@15min mark

AMRAP 9
200m medball carry
15 Medball step ups (20)
20 Medball sit-ups
(24/20)

A. Back squat
3×3 88%

B. 6rds:
6 KB swings (70/53)
30 DU

A. Push Jerk
4×3 85%

B. For time:
5-10-15-20
Hang Clean
S2OH
Cal Row
(135/95)

AMRAP 20
18/15 cal bike
8 burpees to plate

3x complex of:
Deadlift
Hang Clean
FS
(225/155)

26.2

A. Bench Press
3×3

B. EMOM 10
Bike Sprints
:15 on
:45 Recover

A. Back Squat
4×4 85%

B. 4rds:
40 Double unders
10 Single arm DB thrusters (50/35)
*Switch arms ea rd

A. Strict Press
3×3

B. For time:
21-18-15-12-9-6-3
Cal Row
Pushups

A. Front Squats
3×3 Tempo 75%

B. AMRAP 10
8 Burpees to target
16 KB swings (53/35)
32 Situps
200m Suitcase carry

AMRAP 22
400m Run
20 Sumo DL (95/65)
12 T2B
400m run
Hang Power Snatch
12 T2B
400m run
20 Hang Power clean
12 T2B

Opens 26.1

A. Front Squats
3×3 tempo 73%

B. 8 sets:
200m Row
*rest 1min

A. Deadlift
4×3 80%

B. 3rds:
12/10 Cal Bike
20 WB’s (25/20)
30 DU

A. Back Squat
3×3 85%

B. AMRAP 10
300m Run
14 DB Push press
14 FR Lunge
(50/35)

A. Bench Press
3×3
B. EMOM 10
1- 10/7 strict Pullups
2-10 HSPU
3- 4 Tall Box Jumps

For time:
21-18-15-12-9-6-3
Cal Row
FS (135/95)
C2B

A. Every :90 for 12mins: Power Snatch l.l.

B. 3rds NFT
Plate hop to box
10 Tricep ext- DB
10 Bicep Curl

A. EMOM 10
1- 4 Hang Clean
2- 6 Burpees over bar
@ 12min mark:
AMRAP 10
10 DL (Final weight)
3 WW
18/15 Cal Bike

A. Back Squat
2×2 93%
B. AMRAP 10
3 Ring MU
6 DB snatch (70/50)
9 Box Jump (30/24)

A. Push Jerk
4×2 88%

B. 3 sets:
10 V-ups
15 KB swings (70/53)
20 Cal Bike
*rest 1min

A.EMOM 9
1- 10 Bulgarian Split Squat
2- 20 Glute Bridge
3- 25 Calf Raises

B. AMRAP 16
2 Bar MU
16 Hang Power Snatch
20 Back Squats
26 Cal Row
(95/65)

In Teams of 2:
EMOM 10
Both athletes work at same time
1-1 Push press+1 Burpee
2- 2 push Press+ 2 burpees
3-increase by 1
At the 13min Mark
6rds:
5 Squat Cleans (115/85)
10 Pullups
200m Row
(you go, I go)

A. Every 2mins for 14mins:
Power Clean I.I.
B. EMOM 9
1- :30 Slide crunch
2-40 Russian Twists
3- 1 min plank hold

A. EMOM 20
1- :30 Cals Bike
2-:30 DB snatch (50/35)
3-:30 T2B
4-:30 DU
*For total Reps

A. Deadlift
4×4

B. 3rds:
500m Row
10 Push Press (115/85)
15 Box Jumps (24/20)

A. Strict Press
3×3

B. 4 sets:
AMRAP 3
6 Pushups
8 Situps
10 Lunges
12 WBs (20/14)
*rest 1min
*WV=RX

A. Back Squats
3×2 90%

B. AMRAP 10
350m Row
8 Burpees over Erg
12 Situps or GHD

A. AMRAP 21
10 DB Hang CnJ (50/35)
15 T2B
20 Cal Bike
*2 DB

A. Every 2mins for 16mins:
Build to 1RM Clean

A. Bench Press
3×3

B. 3rds:
8 BBJO (20)
10 KB swings (70/53)
12 KB Stepups