EMOM20
1. 6-12 Pull ups
2. 30-50 DU
3. 6-12 Handstand push ups
4. 10-15 cal row



*Choose rep amount you can do in max 2 sets and so that you have enough time to move on to the next movement before the minute is up. Keep the rep amount same throughout the whole workout.

AMRAP 20:

20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
20/15 Calorie Assault Bike

KILOS: (43/29)

For time, 30 rounds of

5 kipping pull-ups
3 DB thrusters @ 22.5 /15kg
1 clean @ 100/70kg (any clean)

Tc 30mim

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 5 Power Snatches (135/95)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 10 Power Snatches (95/65)

Rest 5:00

AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 Double-Unders, 15 Power Snatches (75/55)

KILOS – (61/43) (43/29) (34/25)

30 rounds
NOT for time

500m Ergo bike
4 RH + 4 LH Single dB overhead lunges

500m Ergo bike
3 x Strict pull ups

For Time

20 rounds of

1 power clean @ 100/70kg
2 box over jump (no contact)
3 Chest to bar

Strict Overhead Press (Week 5)
Perform 3 sets of 8 with 90% of your top weight from Week 3.
Strickt Overhead Press
3x10 85% Primary Weight

1. Chin-Ups (wide): 5 sets AMRAP (2 reps in tank each set)
2. Overhead RB Tricep Extensions: 4x15 (light)
3. YT Dumbbell Raises (chest on incline bench): 4x12 (12 reps each direction)
4. Barbell Bicep Curls: 4x15

RX
5 rounds for time:
15 chest-to-bar pull-ups
Handstand walk (7.6 m)

INTERMEDIATE
5 rounds for time:
10 pull-ups
20 handstand shoulder taps

BEGINNER
5 rounds for time:
10 jumping pull-ups
5 inchworms

RX
3 rounds for time:
10 deadlifts (47/70 kg)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (47/70 kg)
10 burpees over the barbell

INTERMEDIATE
3 rounds for time:
10 deadlifts (34/52 kg)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (34/52 kg)
10 burpees over the barbell

BEGINNER
2 rounds for time:
10 deadlifts (15/20 kg)
10 up-downs over the barbell

Straight into…

2 rounds for time:
10 front squats (15/20 kg)
10 up-downs over the barbell

RX
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)

INTERMEDIATE
AMRAP 20:
2 kipping pull-ups
2 ring dips
4 pike handstand push-ups from a box
8 KB swings (16/24 kg)

BEGINNER
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (8/12 kg)

Rest 4:00

AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (8/12 kg)