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21-15-9

OHS 60/40KG
Pull Ups

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EMOM 40 min

1) Easy row
2) box step ups
3) RKBS
4) rest
5) 1- arm DB row
6) push ups
7) sit ups
8) rest

Pick reps per RPE 7

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Long low-to-moderate intensity conditioning session
RPE 7: Challenging but fully sustainable for all 40 minutes
Choose rep numbers you can maintain for all 5 rounds
Finish each work minute with time to recover
Suggested Rep Ranges
Box step-ups: 10–20
RKBS: 12–20
1-arm DB row: 8–15 / side
Push-ups: 8–20
Sit-ups: 12–25

6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunge Steps
400m Run

4 Rounds x Every 5:00

6 Pull-Ups
10 Bent Over Rows
14 Ring Rows

Power Clean ( Waves )

3-2-1 ( 75% - 80% - 85% )
3-2-1 ( 80% - 85% - 90% )
3-2-1 ( 85% - 90% - 95% )

Go every 2:00

Alternating between Push-Press & Chin-Ups 5 rounds x Every 2:00 ( Total 20:00 )

5 Push Press ( Floor ), building heavy
5 Strict Chin-Ups, building heavy

4 sets of
8 Shoulder Press

Power clean, five sets of heavy two.