EMOM 10 Mins Max Set HSPU, accumulate 30 seconds L sit hold on bar or parallette Power Clean 1-1-1-1-1 For time: 10-16-22 Power Clean 115/85 American Kettle Bell Swings 32/24 kg

EMOM 10 mins 3 Strict Pull Ups Back Squat 2-2-2-2-2 AMRAP 10 mins 20-40-60-80… Double Unders 10-20-30-40… Jumping Lunge Steps

EMOM 10 Mins [Odd] :30 Hollow Hold w/pvc [Even] :30 Arch Hold w/ pvc EMOM 12 Mins alternating 1 rope climb, 3 push press i.e power clean weight from the ground, Rx Plus: aim for 2 rope climbs on the minutes AMRAP 10 minutes Squat clean thrusters 95/115

Tabata front squat with bare barbell 45/35 Squat clean and jerk 1-1-1-1-1 AMRAP 15 Mins 2 ring muscle ups(sub 3 pull ups 5 push ups) 5 toes to bar( or toes to rings) 50 double unders 400 M run

“Tabata Strict Pull-Up with Pause at top of pull-up, 3 reps Back Squat 5-5-5-5-5 Follow this rep scheme to establish a heavy set of 5 for the day For Time: 21-18-15-12-9-6-3 Time Cap: 16 mins Power Snatch 75/55 Air Squat

Tabata toes to bar EMOM 12 mins 1 rope climb and 3 deadlifts at 65-75% of 1 rm DL, Rx+ aim for 2 of more rope climbs on the minute. AMRAP 8 minutes 15 box jumps 20/24 15 hang power cleans 95/135

Tabata Hollow rock and superman -switch every 20 seconds between the two movements. EMOM 12 Minutes 1 full snatch plus 1 OHS with pause at bottom Recommended weight is 60-70% of 1 RM snatch. You can increase weight from minute to minute. For Time: KAREN Time cap: 20 minutes 150 Wall Ball shots for time…