4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

Choose amount of minutes (10-30) for EMOM and do each minute:

• 1-3 BMU
• 10 Push ups
• 15 air squats

Overhead squat 3x3, 2x2, 1x1

5,5,3,3,1,1 Shoulder press

Front Squats 5x5

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg

5 x E2MOM
- one round of “DT” 70/50kg
12 deadlift
9 hang power clean
6 push jerk

20' AMRAP of:

• 5m HSW
• 15 supine ring row
• 20 cal ski

20' EMOM of:

• 6 Deadlift, 4 hang power clean, 3 push jerk @ 70kg
• 10 cal erg bike

20 rounds, alternate movements every 45":

• 10 Box jumps
• 10-12 wall balls