EMOM "ALAP"

7 Thrusters 35/25kg
7 Pull Ups
7 Burpees

( 7 - 30 )

Bench Press

1 x 5 x 65%
1 x 5 x 75%
1 x Max x 85%

Send Off 3:00

3 sets of:
Max reps BMU
- Rest 2min btw sets

Ryhmä 1 ja 2:
-stoppi-kyykky 5x5x50% (2s stopit)
-lattiapenkki MAX5 (5-8 ylösmenosarjaa)
-suorinjaloin mave yhdellä jalalla 2x15 / jalka
-kehonpainosoutu 3x max.toistot

4 rounds for time:

• 10m overhead walking lunges @30/20kg
• 6 bar facing burpee
• 10m overhead walking lunges
• 8 toes to bar

3 rounds:
- rest 2min between sets

4 (weighted) pull up
6 (deficit/weighted) push up

Rest day - what did you do?

Amrap 12
12 Cal row
12 Medball squat @9/6kg
12 Burpee

2mins REST

Amrap 10
10 Cal row
10 Medball clean @9/6kg
10 Box jump @60/50cm

2 mins REST

Amrap 8
8 Cal row
8 Wall ball @9/6kg
8 Burpee box jump @60/50cm

Goal : 3+ rounds in each AMRAPP

Clean pull from the blocks above knee 5x4

WarmUp
3 Sets
12 Bent Over Band Pull Aparts
(pause 1sec with hands wide on each rep)
10 Drop Lunge to Knee Lift
30sec Elbow Plank Shoulder Taps

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5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Renegade Rows (22,5/15kg’s)
*5 Cal Row/Bike/Ski between each set

rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
Strict Knees to Elbows
*5 Cal Row/Bike/Ski between each set

rest 2mins

5min AMRAP
2-4-6-8-10-12...keep adding 2 reps per round
KB Thrusters (16/12kg’s)
*30 Double Unders (45 single’s) between each set

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Squat + Upper Pull

• (Keep same weight on A1 & B1. BB 50-20kg)
• (Every movement: Slow down, fast up)

3 Rounds
A1) Back Rack Split Squat: 8-10/leg; rest 75sec
A2) Ring Row: 8-10reps; rest 75sec

• Finish 3 sets of A1/A2 before moving on to B1/B2

3 Rounds:
B1) 1 1/4 Bouncing Front Squat: 8-10 reps; rest 75sec
B2) DB Chainsaw Row: 8-10/arm; rest 75sec