TABATA Two arm kettlebell front rack walking lunges Rx: 24/16 kgs EMOM 12 Mins 1 Squat Clean at 80-85% of your 1 rep max clean 21-15-9-6-3 Thruster at 95 lbs/65 lbs Lateral Burpee over bar

Tabata AB mat sit ups Thruster 3-3-3-3-3 5 rounds: 3 Minutes of 4 Thruster 65/45 lb 6 Hang Power Cleans 65/45 lb 8 Sumo-deadlift High Pull 65/45 lb 1 Minute rest

EMOM 10 mins 5 Wall Balls + Straight set of toes to bar that is sustainable (same minute) EMOM 8 Mins 3 Snatch Grip Deadlifts + 5 lateral burpee over bar 3 Rounds for time: 400 m run 21 pull ups 12 Overhead Squats Rx : 95/65 Rx+: 115/85

Tabata Hollow Rock & Superman holds EMOM 12 Mins 1 Squat Clean plus 2 Front Squats For Time: 21-15-9 Deadlift 225/155 Box Jumps 24/20″

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