EMOM 10 minutes 3 hang power cleans, work up a moderate weight and maintain consistent form and extension AMRAP in 8 minutes 10 Alternating Dumbell snatch pick weight 10 push ups

Tabata Air squats, keep track of total reps. Work on a max height box jump with a partner. For time: 25-20-15-10-5 Box Jumps 50-40-30-20-10 Ab Mat Sit ups

EMOM 10 minutes Rope climb 10 alternating pistols or 15 air squats Front Squats 5-5-5-5-5 Work up a strong 5 rep effort AMRAP in 10 minutes 10 Push press 115/75 lb 30 Double unders

Tabata Hand stand hold either free standing or on the wall. Dead Lift 3-3-3-3-3 Work up to a heavy triple for the day start with around 50% For time: Helen- 3RFT 400 m run 21 KB swings 12 pull ups

EMOM 10 minutes one power clean plus two push press pick a challenging weight Back squats 5-5-5-5-5 work up to a heavy set of 5 while maintaining good form. For time: 21-15-9 Calorie Row Thrusters 95/ 65 Rx

EMOM 10 Mins – 5 strict press For time: 100 Kettle bell swings At the top of each minute do 5 burpees. 53/35 Challenge weight 70/44

Muscle up Skill work and Pistol Skill work EMOM 10 Odd 5-10 Kipping swings Even 30 seconds plank hold 50-40-30-20-10 Double unders Squat Clean thruster (cluster)135/95 10-8-6-4-2

Tabata Front Squats at 50-60% of max, score is total reps. No rack For Time: 1 Mile run Rest 5 mins 100 Ab mat sit ups