EMOM 12 Mins. 2 clean deadlifts and 1 power clean at 60-70% range of 1 RM power clean, 1-2 rope climbs on the other minute AMRAP 20 mins. 10 Sumo Deadlift High-Pull 95/65 lb 200 m run 15 Power Snatch 95/65 lb 200 m run 20 Overhead Squat 95/65 lb 200 m run

Tabata Overhead Walking Lunge with bare barbell( Do them in place) EMOM for 10 Minutes 1 Squat Snatch with pause in the bottom of the overhead squat 4 Rounds with 1 minute at each station “Two arm dumbbell push press 40/25 lb Air Squat Row for calories Rest” 2 Minute rest

EMOM 10 mins sustainable set of HSPU, and other minute alternating pistols on each leg Push Press 2-2-2-2-2 AMRAP 7 Minutes Burpees to a 6 inch target

Tabata Medicine ball cleans, 20/14 lb Rx Over Head Squat 3-3-3-3-3 AMRAP 15 mins “200M Run 60 Seconds rest”

“EMOM for 10 Minutes [odd] Straight set of Ring Dips [even] Double Unders” Deadlift 4-4-4-4-4 For time, TIME CAP 18 Min. 1000 m row 30 Deadlifts 225/155 lb 50 Push ups

Tabata Russian twists EMOM 12 MINS 2 Back Squats at around 80% of your 1 RM AMRAP 7 Mins 3-6-9-12-15…. Clean and Jerk 135/95 Toes to bar

Tabata Overhead Walking Lunge with bare barbell Bench Press 5-5-5-5-5 5 rounds: 3 Minute AMRAP 10 Box jumps 20/24″ 8 dumbbell snatch 35/50 6 Goblet squats 35/50 1 Minute rest