EMOM 10

Odd : Max Strict Pull Ups
Even : Max Push Ups

Total Reps

Bulgarian Split Squat + One Feet Jumps

4 x ( 8 + 3 ) + ( 8 + 3 )

Send Off 3:00

EMOM 36

1 Minute : 2 CTB + 4 HSPU
2 Minute : 12 Box Over Jumps 24"/20"
3 Minute : 4 Devils Press 2x22,5/2x15kg
4 Minute : 32 Double Unders
5 Minute : 15/11 Calories Echo Bike
6 Minute : Rest

Back squat, 3 x 3, 80 %

Back squat 3 sets of 1. AHAP. 3:00 min send-off.

Strength (load)
Back Squat 3RM + 1x AMRAP @ 90%

Metcon (time)

With partner 10 rounds for time:
10 Pull-ups
200m run
*YGIG

Timecap: 35 min

Accessory:
3-5 rounds of:
15-20 Seated band pull
15-20 JM Press
3-5 Seated box jump

Metcon (distance)

With a running clock
6-5-4-3-2-1 minutes for max calories of:
Bike
Row

Accessory:

3 Rounds for quality

12-9-6 reps of:
Ring push-ups
Strict pull-ups on rope

rest 3 min

21-15-9 reps of:
Push-ups
Supine ring-row

Extra:
Spend 10-20 min stretching/rolling!

Strength (load)

Back squat, every 2:30 (10 minutes)
5 @ RPE7
5 @ RPE8
5 @ RPE9 + 1 repeat for max reps

”The DON”

For Time:

66 Deadlifts 50/35kg
66 Box Jump 24/20”
66 Kettlebell swings 24/16kg
66 Knees-to-Elbows
66 Sit-Ups
66 Pull-Ups
66 Thrusters 25/15kg
66 Wallball shots 20/14lb
66 Burpees
66 Double-Unders

Timecap: 45 minutes

Accessory:

Spend 20-30 minutes stretching