60s on, 60s off x2 rounds:
1. 30s Burpees, 30s wallballs
2. Row
3. 30s KB Thrusters, 30s Double-unders
4. Shuttle run
5. 30s Box jump overs, 30s KB Swings
6. Assault bike
7. 30s Slam ball, 30s OHWL
8. Assault bike
– Rest 8 min between sets
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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