EMOM 16 Work 0:40 / Rest 0:20 ( AMRAP )

1 Minute : Row Calories
2 Minute : Ring Rows
3 Minute : Bike Calories
4 Minute : Sit-Ups

EMOM x 8-12

1) bike
2) 5 clean pull + 5 hang power clean + 5 power clean
3) bike
4) 5 barbell row + 5 press + 10 kip swing

OPTIONAL GYMNASTICS

4x 1-5 RMU

quality first!!

Scaled

4x3-5
low rings transition

E2,5min 4 rounds /
Rest 2.5min between rounds


A)
4 Power Snatch 60/40kg

8 OHS 

10m HS walk

B) 

4 Bar Muscle-Ups

8 Toes to Bar

12 DB Push Press (2x 22,5/15kg)

C) 
10/8cal AB

1-2 rope climb
12 HSPU

50 Minutes of :

1k Bike Erg
30 Russian Twist
15 Front Raise w/ Plate
400m Run
10 + 10 Suitcase DL w/ KB
6 + 6 Push Press w/ KB
500m Row
6 Rower Slide to Pike Position
6 Rower Slide Glute Bridge

EMOM x 16:00
Min 1: 30s KB Front Rack Reverse Lunges @ Double 24/16kg
Min 2: 30s Cal Bike/Row/Ski
Min 3: 30s KB Hang Cleans @ Double 24/16kg
Min 4: 30s Box Jump Step-downs @60/50cm

Extra:
Double Leg Lying Banded Hamstring Curl: 3 x 25

4 sets of :

A,
Back Rack Barbell Reverse lunge x 4 reps each leg
- add weight each set
45 sec Rest

B,
KB Romanian DL x 10 reps
- same weight
45 sec Rest

Complete as supersets

Clean & Jerk

Clean
5 sets of:
1 power clean w/ 2s pause below the knee +
1 hang power clean w/ 2s pause @ hang position+
1 squat clean
* rest 90sec bw sets
* build up to a mod/heavy weight & perform all the sets with the same weight

Split Jerk
5 sets of:
3 split jerks w/ 2s pause @ dip & catch
* mod weight, focus on the split & catch positions.

AMRAP 14, With Partner

Bike 500/450m
7 Burpee Deadlift 2x22,5/2x15kg
7 Wallball Shots 20/14p

IGYG

For time
4 rounds
10 goblet squat
8/8 snatch

2'rest

3 rounds
12 alt. goblet reverse lunge
8/8 single arm push press
12 pull through

2'rest

2 rounds
15 American swing
8/8 clean and press
12 overhead sit up
12 burpee

2'rest

1 round
20 Russian swing
8/8 single arm thruster
12 sumo deadlift high pull
12 alt. gorilla row
12 push up on KB