EMOM p.clean 5×3-75% (with bands) AMRAP 20′ 8 hr pushup 8 pullups 8 shoulder to overhead 60/40 8 kb. a swing 24/16

EMOM shoulder press 6×3 70% FOR TIME: 30-20-10 kb.a swing 24/16 kg deficit push up power clean 60/40 kg

EMOM deadlift 6×3-70% 5 rnds 10 front squat 60/40 kg 30 double unders TIME CAP 15′

EMOM 20′ even: 5 squat clean 60/40kg odd: 6 c2b pullups + 4 push up

EMOM clean e jerk 8×2-80% FOR TIME 21-18-15-12-9-6-3 ground to overhead with plate 20/10kg 5 burpees + 20 double unders (after each rounds) TIME CAP 15′

EMOM hang clean 6×3-70% 3 RNDS 5 hspu (box) 10 deadlift 120/80 15 wallball 9/6 30 jump e touch TIME CAP 12′

EMOM deadlift 8×2-80% EMOM 20′ even:10 kb A.swing 28/20kg odd:7 burpees to plate 15/10kg

EMOM front squat 6×3-75% FOR TIME: 4 rnds 15 hang clean 15 push press TIME CAP 20′

2 PERSON TEAMS 50 mt farmer walk 100 box jump 50 mt partner carry 100 wall ball 50 mt partner carry 100 kb swing 50 mt partner carry 200 double unders 50 mt farmer walk TIME CAP 30′

EMOM: deadlift 6×3-75% FOR TIME: 2 rnds 6 p.snatch 40/20-30/15 kg 6 hr.push up 2rnds 6 p.snatch 40/20-30/15 kg 12 kte 2 rnds 6 p.snatch 40/20-30/15 kg 24 wallball-sit up