2rds
Work 40s, Rest 20s
1. Ski
2. Push Ups
3. KB Swing
4. Ring Row
5. Bike
6. Jumping Lunge
7. Sled Push
8. Wallball
9. Sit Up
10. Row
11. Hang Clean + Press w 2 DBs
12. L-Sit
13. Good Morning
14. OHS
15. DU
16. Hollow Rock

40 min
Row, Ski, Bike
(or Run)

Amrap 16min
12 x Front Squat
8 x Push Press
12 x Pull Ups
rest 1min btw rds

@40% 1RM Front Squat

Lepo/Mobility
Mobbailut 17:00

As super set for 5rds
Front Squat x 8
Single arm KB shoulder Press x 8+8

rest 2min btw rds

Amrap 10min
12 x DB Snatch
30 x DU

Lepo/Mobility
Mobbailut 6:30 & 18:30

E2MOM for 12min
1. 8 x Bench Press + 8+8 x Single arm Bent over row
2. Row 20cal (max 60s)

E2MOM for 12 min
1. 6 x Hang Power Clean + 8-12 x HSPU
2. 8-12 Ring Row + 12 x Hand release Push Up

30-20-10
WB
T2B
DL w/2KBs (32/24)