EMOM 10
A) max reps burbees
B) max reps ttb

For time 75 ghd su

For time:

50 WB 9/6kg
3rds:
15 Thrusters 35/25kg
15 Barfacing burbees

50 T2B
2rds:
15 Thrusters 35/25kg
15 Barfacing burbees

50 WB 9/6kg
15 Thrusters 35/25kg
15 Barfacing burbees

20min EMOM squatSnatch
1-3min 3x
4-6min 2x
7-14min 1x
15min is rest
16-17min 5x
18 min is rest
17-20min 8x

10min timelimit
10 boxjumps
10 dips
5 rounds

#Strength
2 @ 40% in 2” still/4” push ladder (+ 5%), 5x4 @ day max reps of:

• BB incline bench press

20mins
Beginning of every min, 5 x C2b
1.min 5 + 5 dumbel snatch
2.min 100m run or row

Deadlift

10-8-6-4-2-2
Start 60% load more after every Sets
Send off 2:00

#Strength

6 x 3 @ zone 2 (M) of:

• BB Klokov press

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

3 x 1 muscle up,
5-10 sek pidot dipin yläosassa, alaosassa ja leuanvedon yläosassa.

Jos MU ei mene, tee

3 x 2 negatiivinen MU, samat pidot

10 x 3 min juoksu sykealueella 70-80 % + 3 min juoksu/kävely sykealueella 60-70%.

Esim. ylämäet voi kävellä jos sykkeet nousevat muuten liikaa.