EMOM 8:
5 Bar Dips

EMOM 8:
2 BMU

3x
EMOM 12:
- Row
- Ski
- Assault Bike
- Rest
1st 4 minutes mwith 15/12cal. Next 4min 16/13cal and last 4min 17/14cal.
- Rest 3min btw EMOM's

Find your 1 rep max Snatch

3XME UB Muscle-Ups (if less than 8, complete 8 broken) – rest 2:00

Skill circuit – 2 to 3 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall facing flutters
1, ½ or ¼ rotation (each way) of Box pike handstand steps
5 (each way) Sideways handstand walk ( You can choose belly to wall or back to wall )

5-minute AMRAP

25 Double-unders
5 Power cleans @ 85/60kg
10 Handstand push-ups

Rest 5-minutes

5-minute AMRAP
25 Double-unders
5 Squat cleans @ 85/60kg
10 Bar-facing burpees

Rest 5-minutes

5-minute AMRAP
25 Double-unders
5 Power clean and jerks @ 85/60kg
10 Toes-to-bars

Pacing. Push to a threshold pace you can sustain on each AMRAP for the entire 5-minutes while keeping rest and transition time to a minimum.

Strategy. Today’s conditioning is three 5-minute AMRAPs. They each contain double-unders and a moderately heavy clean variation, followed by HSPU, burpees and toes-to-bars.
Target to keep the double-unders unbroken during each AMRAP. This will be your opportunity to relax and get your breathing under control a bit before moving to the barbell. The barbell is a moderately heavy weight, and fast singles is going to be the best approach for each AMRAP. You may be able to keep a slightly quicker cadence on the power clean than the squat clean or power clean and jerk, but the goal is still the same; get back on the bar quickly between each rep.
Target to keep the HSPU and toes-to-bar unbroken (or two sets) as much as possible in A and C, but not at all costs. Take a quick break if needed in order to keep your pacing and avoid getting stuck. Maintain a fast, but steady pace on the bar-facing burpee in part B each tim

Alternate A1/A2 as you build up to your heavy 5

A1. Bench press – H5 @ RPE 8 (80-85%)
A2. Strict pull up – H5 @ RPE 8 (80-85%)

🖤🥰🖤😎🖤🤩🖤
Tiiminä 3-4hlö

Buy in
100 cal

20min amrap cindy
5 leuka
10 punnerrus
15 kyykky

Cash out
100 cal

Toistot saa jakaa haluamallaan tavalla, yksi tekee kerrallaan.

3 kierrosta

800m Juoksu
80 kaloria Soutu/hiihto/pyörä 60 kaloria echo/assault pyörä
80 tuplanaruhyppy tai 160 yksittäinen hyppy

Välittömästi 3 kierroksen jälkeen
100 istumaannousu