AMRAP 12

8 Wallball Shots
8 Push-Ups
8 Air Squats
8 Burpees

Rest 0:30 between rounds.

EMOM 10

5-5-4-4-3-3-2-2-1-1
Power cleans (touch-and-go)
Push jerks

• Each “round” must be as single unbroken set ** Build up weight as the reps go down *** Have all the plates ready to increase weight so you don’t run out of time. IF needed, add an extra 30-seconds at

each weight increase so you don’t have to rush the lifts.
Intent. Improve your barbell cycling efficiency and stamina.
Weight. Start @ 61/43kg (135/95lbs), 52.5/35kg (115/75lbs), 43/30kg (95/65lbs), 35/25kg (75/55lbs) or 30/20kg (65/45lbs) THEN build up every time reps go down. Choose a weight that allows you to 1) build up weight as reps go down, 2) focus on execution, not survival. You should be able to do each set unbroken with quality repetitions.

Rive lantio kolmosia
35,40,44
Rive pp
40,44
Rive ja työntö
45

Ring muscle up

E2MOM, 5 rounds
1-5 x Ring MU
10-15cal ergo

Tsymi

A) Strict Press

• Build to days heavy 3RM

• 3x5 @80-85% from 3RM

B) 3 Supersets:

• 10-15 DB Bench Press *rest 60s
• 10-15 Legs Raised Ring Row // Barbell Row *rest 60s

C) 3 Supersets:

• 10-15 Tricep Ext (ylätalja) *rest 60s
• 10-15 Face Pull (talja tai kumppari)

D) Finisher
For time:

• 80 Push Up
• 80 Hammer Curl (40/arm)

*split as wanted

12-9-6 reps for time of
- Squat cleans
- Ring muscle-ups

♀ 95 lb
♂ 135 lb

For time

• 3 air squats
• 3 AbMat sit-ups

• 3 Russian kettlebell swings

• 6 air squats

• 6 AbMat sit-ups

• 6 Russian kettlebell swings

• 9 air squats

• 9 AbMat sit-ups

• 9 Russian kettlebell swings

... etc.

Continue to add 3 reps to each movement until time expires.

♀ 35 lb
♂ 53 lb

Engine

A) WU 3 Rounds:

• 3min Echo
• 2min Ski

B) EMOM 16 (45s on/15s Off)

1: Echo Bike
2: Double DB Hang Squat Clean Thruster
3: Lateral Burpees Over DB
4: Rest

rest 5min

C) EMOM 16 (45s On/15s Off)

1: Echo Bike
2: Devils Press
3: Box Jump w/step down
4: Rest

*DB's @35lbs

Worm c&j
Worm stoh
Worm thruster
Worm lunge
Synchro burbee over worm

Ring MU

A) EMOM 10

• ''x'' rMU

*tähtää yhteen toistoon enemmän, ku viime viikolla

B) Ring Strength

4 Rounds:

• 10 Leg raised Ring Row *rest 60s
• 8-12 Kipping Ring Dip *rest 60s
• 20-30s Chin Over Rings Hold *rest 60s

Press

Strict Press

A) Build to days heavy 3RM

B) 3x5 @80-85% from 3RM

Strength EMOM

EMOM 20:

• 50s Ski (VK)
• 8-10 Strict Pull Up
• 10-15 DB Bench Press

Accessory

3-4 Rounds For Quality:

• 20/20m KB Mixed Front Rack OH Carry
• 20/20m Heavy KB Suitcase Carry
• 10/10 KB SideBend