EMOM39
a) burpee
b) sit up + air squat
c) double db dl + double db stoh (2x22,5 / 2x15)
d) box jump over (60 / 50)

Deck of cards with three suits.

3 Rounds For time :

50/40 Calories Row
100m Farmers Carry 32,5/22,5 kg´s
100 Double Unders

TC 18

AMRAP 12

9 Box Jumps 24"/20"
6 Dumbbell Snatches 22,5/15kg
3 Strict HSPU

• This workout is going to come down to your strict HSPU capacity.
• If you Struggle with strict HSPU, let's hit singles right from the start or bring the reps down so that we aren't spending more than 45s here. We want to try keep our rounds relatively same, so let's think about managing that fatigue right from start. We can pace the box jumps and snatches.

5-5-5-3-3-3-1-1-1

• Start @ 65% & Build 90% ** Rest 1-2 minutes between sets.

30s Banded Lat Stretch ( each )
30s Banded Triceps Stretch ( each )
30s Banded Pass Trough

..into 3 rounds.

5 Elbows Rotations
5 Hang Power Clean
3 Front Squat
3 Shoulder Press
1:00 Row

For time :

Row 5000m

For time :

5 rounds for time of:
200m row/ski/400m bike
50 DU/100SU
20 alt. goblet box step up @24/16kg

2 mins rest

AMRAP 8 mins
15 sit up
10 USA swing @24/16kg
5 burpee

Timecap: 25 mins

Extra:
Tabata (8x20"ON/10" OFF)
KB pull through @24/16kg

For total Time :

1000m Run
800m Run
600m Run
400m Run

Rest 3 minutes Between Sets.

For time :

20 Front Squats
20 Bar- facing Burpees
20 Push Press
20 Bar- facing Burpees
20 Thusters

52,5/40kg

( 7 - 15 )

• Aim for big sets on the barbell today and pace the burpees in way that will allow you to stick to those big barbell sets.

• Aim for 1-3 sets on each of the barbell movements. No longer than 5 seconds should go by during breaks on the barbell.

E3MOM for 7 rounds (21 min):

20 cal SkiErg
40 m heavy sled push

R5JC