Ascend as far as possible in 17 minutes:
40 Burpees (6″ jump and touch)
30 Cleans 45/30kg
30 Burpees
30 Cleans 60/40kg
20 Burpees
30 Cleans 75/50kg
10 burpees
As many cleans as possible 90/60kg
*Cleans must pass through a squat.
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A. EMOM for 20 min (alternating movements) 1. Push (HSPU, Ring Dip, Push-up etc.) 2. Core (T2B, GHD Sit-up, Evil Wheel, Abmat Sit-up etc.) *Pick your own movement and reps and aim to maintain across the 10 rounds. B. 3 x 400m Run or Row *Aim to go as fast as possible with no greater than a 10 second spread across the three efforts. Post movement choice and reps and times to comments. Disco Steve!
