EMOM 12: 1. 15/12 cal row 2. 10 thrusters 42,5/30kg + Rest 5:00 + Build to a heavy set of: 1 squat clean + 1 front squat + 1 jerk

A. Front squat Build to a heavy 3 @ RPE 7 *then 2x3 90% B. "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double-under

"Deck of cards" EMOM 55

A. Deadlift Build to a heavy 2 B. AMRAP 7: 7 overhead squats 60/42,5kg 7 box jump overs 7 pull-ups

A. Rope climb practice B. 100 clean & jerks for time 42,5/30kg *EMOM 5 bar over burpees, start the workout with burpees

A. Front squat Build to a heavy 5 RPE 10/10 B. EMOM 12: 1. 15/12 cal row 2. 10 bench presses 70/50kg 3. 20 v-ups