EMOM 40

Add 1rep to previous week

1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

4 x 8 AHAFA

2min rest

EMOM 16
HSPU
T2B
Ring row
Rest

1-4min x 12
4-8min x 10
8-12min x 8
12-16min x 6

4 x 6

@ previous week’s weight

3 x 12
Every 2:00
A1. Front foot elevated step back suitcase lunge
A2. Ring pull up

5 RFT

400m Run
20 DB Snatch
15 Pull up
10 Push up

TC 30min

Find TM in 20min

Hang squat clean + push jerk + squat clean + split jerk

For time:

250m Row
10 Rower over burpee
1 round fat bar DT @ 25´s/17,5´s kg
(12 Deadlift - 9 Hang pwr clean - 6 STOH)

TC 3min

Activation:
-Lats

Practice:
-Jumping Bar MU
-Straight Arm Jump
-Pulling to Chest -> Abs -> Hip
-Gymnastic Kip

EMOM 8
1-4 Bar Mu / Progression

4 Sets

A1) 8-12 Bar Dip
A2) 8-12 Strict C2B
A3) 14 Gorilla row (KB´s)

1min rest between movement