5 sets of
3 Shoulder Press + 5 Push Presses

Work up to heavy complexes.

EMOM 12

Odd) 2 - 4 - 6 - 8 - 10 - 12 Power Clean & Jerk
Even) 60 - 50 - 40 - 30 - 20 - 10 DU

50/35kg

12min Cindyä twistillä
5 leuanveto
10 etunojapunnerrus
15 ilmakyykky

Alkavalla minuutilla 3 yleisliike

Maastaveto 5,3,2,2 jätä 1-2 toistoa varastoon

Nousevat painot, alkavalla 2 min

Alkavalla 2 minuutilla x 5, nouseva kevyehkö paino

1 tempaus taskusta
1 tempaus riipusta
1 tempaus

For time:

5-4-3-2-1 wall climb
15 kb swing 32/24 kg
30 du

21-15-9
deadlift 100/65 kg
double db push press (pick weight)
400 m run

Time cap 15 min.

EMOM 40

Add 1rep to previous week
1) Row
2) KBS (Russian) 16/12kg
3) Shuttle run 5m
4) Rest

Score is the rep scheme you used!
Comment the RPE 0 easy - 10 max hard (rate of perceived exertion)

Nicole
400m Run
Max reps of Pull Ups
20min AMRAP

Post number of Pull Ups

AMRAP 12

1 Bar Muscle Up
10 Deadlift 100/70kg
100m Run