A. EMOM

30min EMOM for 6 rounds

1. 45 sec KB SDHP
2. 200m run
3. 45 sec burpee to target
4. 10-14 KB hang Cleans SA + 10-14 KB Push Press SA
5. rest

A1. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

A2. Push-Up 3 x 6-8

6-8 Push-Up
6-8 Push-Up
6-8 Push-Up

directly into

A3. Scapular Push-Up 3 x 6-10

6-10 Scapular Push-Up
6-10 Scapular Push-Up
6-10 Scapular Push-Up

A4. Kettlebell Gorilla Row 3 x 8-10

8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row
8-10 Kettlebell Gorilla Row

B. Accessories

3 sets no rest

ME External shoulder rotation sidelying
ME side raises
40-60 sec Wallsit

A. Powerclean Cluster

6 sets

1.1.1 reps (10s between reps)

Rest 90s

B. Accessories

3 sets
6-8 barbell roll outs
8-12 OH triceps extentions
12-16 banded triceps extentions
Rest 60s

A. Snatch 6 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Front Squat 6 x 4

4 Front Squat
4 Front Squat
4 Front Squat
4 Front Squat
4 Front Squat
4 Front Squat

Add 2,5-5kg from last weeks weight

C. Metcon

For time

30-20-10

Heavy Wallballs (30/20)
DB Powercleans (2x22,5/15)

TC 8 min

A. Long Conditioning

Amrap30 in teams of 2

1. Amrap5
60m Farmers walk (6X10m) (24/16)
30 walking lunges
15 target Burpees

2. Amrap5
12/10 Cal Echo Bike
100m Medball run (20/14) (Indoor)

Switch every 5 min