EMOM x 3: Min 1: Pull Ups x max set UB (stop at 30 sec) - if < 5 complete 10 in total Min 2: 10 DB Thrusters (UB choose weight) Min 3: 10 Box Jumps 24/20” Min 4: 10 KB Swings 32/24kg Min 5: Max Effort DU in 30 sec

4 rounds, each for time: Row 300m 10 Burpee to target Rest as needed

Barbell Cycling EMOM in 7 min: Min 1: 7 Hang Squat Clean + 2 Alternating Lunge 42.3/30kg Min 2: 6 Hang Squat Clean + 4 Alternating Lunge 42.3/30kg Min 3: 5 Hang Squat Clean + 6 Alternating Lunge 42.3/30kg Min 4: 4 Hang Squat Clean + 8 Alternating Lunge 42.3/30kg Min 5: 3 Hang Squat Clean + 10 Alternating Lunge 42.3/30kg Min 6: 2 Hang Squat Clean + 12 Alternating Lunge 42.3/30kg Min 7: 1 Hang Squat Clean + 14 Alternating Lunge 42.3/30kg 3 x: 15/10 Cal Assault Bike 20 GHD Sit U

Handstand walking practice 10 min E2MO2M: Min 0: Handstand walking until 90 sec Min 2: 10 Alternating DB Snatch 22.5/15kg (if you usually use this weight, upscale to 25/20kg) Toes to Bar practice OR 3 Rounds for Time: 1 min handstand hold (against the wall) 15 Toes to Bar

In Teams of three: 2 rounds, 1 min at each: Assault Bike Calories Burpees Tyre Flips and jump through Sandbag walking lunge 45kg/15kg Box Jumps 24/20” Med Ball Squat Clean 20/14lb Ski Erg Calories

Deadlift 15-12-9-6-3

3 Rounds for Time: 10 Hang Power Clean 50/35kg 10 Thrusters 50/35kg 10m HS Walk 2 Rope Climbs

2 Rounds: 10 Power Snatch 60/42.5kg 20 Double Unders Rest exactly 3 min 2 Rounds: 10 Power Snatch 42.5/30kg 10 Bar Muscle Ups

“Holleyman” 30 rounds for time: 5 Wall Balls 20/14lb 3 Handstand Push Ups 1 Clean 100/70kg

Front Squat @ 75-80% of 1RM for all 5 sets 3-3-3-3-3 (As close to and E2MO2M as possible) For Time: 50 Ball Slams 15/12kg Ab Finisher: 20 Overhead biased leg lifts 20 Alternating Single Leg V Ups 10 Single Arm Turkish Sit Ups (KB) 20 Dual Leg Lift Overs (KB)