Greg Mountain

AMRAP 23 100m suitcase carry 70 / 53 kb or db 10 cal bike 250m medball run 25 wall balls 400m run 40 double unders

EMOM 20 5 bench press – odd 5 pull up , muscle up , kipping , strict , ring row – even

For time – 20 min cap 21 power clean 21 box jump 15 squat clean 15 box jump over 9 cluster 9 bbjo rest 3 min and go backwards the second round. 95 / 65 barbell 24 / 20 box

A. Backsquat 9 x 3 3 sets tempo 3 seconds down and 3 second up 3 sets pause in bottom 3 seconds 3 sets regular tempo no pause

For time 1000m row 10 rounds 3 power snatch 155 / 95 6 deadlifts 9 push ups

Teams of 2 rotate full rounds 20 min AMRAP 5 rounds each 100m run 5 Devils press Immediate into 5 rounds each 1 rope climb 5 db thrusters Immediately into 5 rounds each 100m run 5 db thrusters If you finish – amrap devils press till 20:00

EMOM 20 ODD : 5 deadlifts Even 15 / 12 cal row

10 rounds 5 push jerk 155 / 105 5 strict pull ups ( scale with kipping or band )25 double unders

Front Squat 2 x 8 across2 x 6 across2 x 4 across2 x 2 across EMOM 12 min 1 : 10 strict hanging leg raisemin 2 15 weighted situpsmin 3 45 second plank

AMRAP 18 15 Calorie machine12 KBS 53 / 359 ring dips