EMOM 12

1 Minute : 8 - 12 RDL @ 50% DL OTD.
2 Minute : 8 - 12 V-UPS
3 Minute : 12/9 Cal Row

9x E90S

2 power clean + 1 jerk

Five rounds of:

• bear crawl 100 feet/30 m
• standing broad-jump, 100 feet/30 m

Do three Burpees after every five broad-jumps. If you’ve got a 20/14 pound vest or body armor, wear it.

Back squat

4-4-4-4

2-3reps in tank / E3MOM

3 kierrosta parin kanssa aikaa vastaan. Kumpikin suorittavat saman toistomäärän seuraavia:

10m wheelbarrow walk
10 burpees over partner
20 wall ball throws to partner (10 each)

6 AMRAP

10 Pull-ups/banded pu/australian/ring row
5 OHS 60/40kg

Tavoitteena 3+ kierrosta.

In teams of 3
AMRAP4
Rope climbs
Rest 2 minutes
AMRAP4
Handstand walk / Wheel barrow walk with buddy
Rest 2 minutes
AMRAP4
Double unders

*You go - I go. For example 1 rope climb and then switch the climber. In the handstand walks and double unders - you should switch when one falls or fails OR you can decide a work time for each.

Back squat

5-3-1
5-3-1

E3MOM / 1-2 RIR

"Holleyman"

30 rounds for time of:

5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep

TC 35

5 rounds for time
400m MB run 9/6kg
15 sit ups
10 box jumps

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Goal & Intensity:
– Improve running posture and core control while carrying load.
– Build lower‑body explosiveness through box jumps.
– Balanced cardio piece keeping legs and midline working nonstop.
– Short movements make rounds fast, so heart rate stays high throughout.
– Hold a steady pace on the run to hit the box jumps safely without long breaks.
RPE: 7–8

Training Area & Benefit:
Aerobic capacity and plyometric power; running with a ball and box jumps enhance running speed and leg elasticity, boosting overall metcon performance.