EMOM 40:
1. 15/12 cal row
2. 5 deadlifts 120/80kg
3. 13/10 cal bike/ski
4. 7 strict pull-ups

A. Back squat
Build to a heavy 5 @ RPE 7/10
*then 2×5 80-85%

B. For time:
800m run
55 wall ball
55 chest-to-bar
55 abmat sit-up

With partner for 40 minutes
A. 400m run
B. Max calories on cardio machine

A. Push press
4×4 reps, go every 3:00
*add weight each set and build to a heavy 4

B. 3 rounds
20 toes-to-bar
15 muscle snatch 35/25kg
10 bar over burpee
75 double-under
*rest 2:00 between rounds

A. ”Gwen”
Clean & Jerk 15-12- and 9 reps
*Touch and go, use max load that allows you to go each set unbroken. Rest as needed between sets.

B. EMOM 12:
1. 30s hollow body hold
2. 30s weighted russian twist
3. 45s side plank R
4. 45s side plank L

”Chelsea”
EMOM 30:
5 pull-ups
10 push-ups
15 air squats
*all movements within one minute

”Severin”
50 strict pull-ups
100 hand release push-ups
5K run
*If you’ve got a 20/14 pound vest or body armor, wear it.