Greg Mountain

10 rounds 7 toes to bar 8 thrusters 95 / 65 9 box jumps 24 / 20

5 x 3 min amrap – rest 90 seconds Buy in 250m run amrap 10 plate ground to overhead 8 oh plate lunge 6 burpee to plate

a. push jerk 7 x 3 b. 12 min emom 1 – situp 2 hollow rock 3 plank 4 rest

amrap 16 4 ring muscle up / 8 pull ups / 12 ring row 10 deadlifts 185 / 125 40 dubs

emom 20 15 / 12 cal – odd 5 deadlift – even

teams of 2 Buy in – 2001m row YGIG 9 rounds each 11 step ups 1 DB held anyway 1 rope climb

3 power clean emom x 10 min 10 rounds 3 clean and 3 burpees over bar 165 / 105

front squat 2 x 3 3 x 2 4 x 1 YGIG 12 min 100m row / 10 wall ball

20 min amrap ( 5 round cap ) 100m run 5 push press 135 / 95 10 situps every round add 100m , 5 push press and 10 situps

10 rounds each rest 1 : 1 200m 3 devils press 50 / 35