• EMOM x6: 1.) Row/Bike/Run/Ski 2.) Burpee + Reverse Burpee (w/ Sit up) 3.) Tempo Ring row (3s. Up+3s. Down)

Rest 1min...

• EMOM x4:
  1.) Kipping swings
  2.) Hollow + Arch holds

• Mobility...

• Work on: Muscle up / DU's

Bar Muscle up practice
One arm strict press 5x6/6

Overhead Squat: 6 x 3. Rest 90s.
- Perform from the Floor
- Add weight each set working to a challenging set of 3.
- Option: Work on technique not worrying about adding weight.

4x6 Deadlift
(increase the weight 0-5kg from last week)
REST 1,5-2min

”DT” You Go I Go
5 rounds:
12 Deadlifts (155/105lb)
9 Hang Power Cleans (155/105lb)
6 Push Jerks (155/105lb)
(70/47,5kg)

• 45s. Row/Bike
• 45s. Squat + twist + Hip up/down
• 45s. Row/Bike
• 45s. Reverse Lunge + stretch

• 45s. Row/Bike - Walk out + Push up

• 2 rds:
  5-8 Deadlift
  5-8 Hang Power clean
  5-8 Front squat
  5-8 Shoulder / Push press

• Mobility...

4 rounds for quality
M 90kg / W 60kg
2 deadlifts
2 clean pulls
2 cleans
2 front squats

Emom16

1. 8-12 Box Jumps / Step Ups
2. 8-12 Dumbbell Push Press
3. 8-12 Hang Tuck Ups
4. Rest

Body Armor

2 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

Biceps/Glutes - Alt. Tabata - 8 x 20s work/10s rest:
1a) Glute Bridge
1b) Banded Hammer Curls

• EMOM x6: 1.) Row/Bike/Ski/Run 2.) Spider lunge + twist 3.) Up & down dog

Rest 1min...

• EMOM x4:
  1.) 5-8 Active shoulders + Ring row/Pull up
  2.) ~10s. Ring dip hold (straight hands) + 20-30s. Kipping swings

• Mobility... (5min.)

• Work on: Ring Muscle ups (5min.)

Amrap 30

Swim
8 Push-ups
8 Air squats
Swim
8 Seated dips
8 Downs ups
8 Jumping lunges