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EMOM x6: Power clean, Push press, Push jerk, Split Jerk Warm-up: 30-50% Rest 3 min EMOM x6: Clean, 2 Jerks Build up: 50-70% Rest 3 min EMOM x6: Clean, 2 Jerks Work: 70-85%

3 min on, 3 min off: 1. Easy Ski/Bike/Row 2. 10 Air squats, 10 Db Press 3. 10 Push-ups, 10 Kettlebell Swings 4. 5 Chin-ups, 10 Abmat sit-ups 5. Calories 6. 2KB Complex: 5 Swings, 5 Squats, 5 Push press 7. Calories 8. 15 Heavy Swings, 10 Box jumps 9.

WOD 16.1

Warm-up Gymnastic warm-up + 3 Rounds: 10 Hollow rock, 5 Beat swings, 10 Passthroughs, 10s Bottom of dip hold Skill Muscle-ups WOD 3 Rounds for time: 50 Wall-ball, 30 Double-unders, 10 Muscle-ups 12 min cap

Warm-up Burgener warm-up! EMOM x6: 3 Pulls (High hang, above knee, below knee), 2 Snatches from floor Rest 3 min EMOM x6: 2 Power snatch, 2 Full snatch Rest 3 min EMOM x6: 2 Full snatch