5-3-1-1

A: E2M for reps
1: Max set strict Ctb chin ups
2: Max reps bench press 60/40kg
3: Max set strict pull ups
4: Max reps bench press
5: Max set C2B pull ups
6: Max reps bench press
7: Max set pull ups
8: Max reps bench press

5-4-3-2-1

12' E3MOM:
8 Barbell Z-Press
8\8 Single Arm DB Bent Over Row on Box

8' E2MOM:
8 Strict Pullups
8 Double DB Front Rack Lunges

6' E2MOM:
45'' V-Ups
45'' Superman

15' E3MOM:
6 Deadlift
Build to a Heavy set

15' E3MOM:
1 Power Clean +
2 Hang Squat Clean +
3 Front Squat
Build to a Heavy Set

5 rounds of

• 10 step OH walking lunges

Go heavy for all 5 rounds, without breaking form - do not include warm up sets

Pull-Up emom2
4x6 Max load

Amrap 16
7 thrusters, 5 bar over burpees. You go, I go

10 min ajan

Harjoittele jotain näistä:

*kippi/ perhosleuanveto
*kippiC2B
*bar MU
*ring MU

"Omatoiminen WOD"

A.
3 rds:
1min Row
6+6 Db snatch
6 Ring row

B.
Amrap 18min:
20 DB-snatch (22.5/15kg)
30 Pull up
40/30 cal Row