EMOM 10 ( AMRAP )

Odd : Max. Reps Strict Pull-Ups
Even : Max. Reps Strict HSPU

3 Push Press Behind the neck + 3 OHS

3 sets (add weight to previous week or @ 80% of test)

Skater Squats

5 x 10, Alternating

Rest 2:00

** Romanian Deadlift**

4 Sets of 6

Go Every 2:30

AMRAP´S

AMRAP 2

Kettlebell Swing 32/24kg

AMRAP 2

Strict Pull-ups

AMRAP 3

Bar Over Burpees

Heavy Snatch Pulls

5 x 3 Building. Target 50+% of Deadlift

Go Every 2:30

Back Squat

4-4-4-4-4

Go Every 3:00

Overhead Squats

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

Send Off 2:00

Strength (load)
Thruster 1-1-1-1-1

Metcon (time)
”Fran”
21-15-9 reps for time of:
Thrusters
Pull-ups

42,5/30kg

Accessory:

A )
3 Rounds for quality:

20 GHD Sit-ups
30 Hip extension w/ medball 20/14

Rest 1 min between rounds

B )
Bent over row 5 sets of 10

Rest 1-2 min between sets. Moderate weight.

Extra:
Spend 10-20 min stretching/rolling!