EMOM 14

Minute 1 : 2 Rope Climb
Minute 2 : 15 Wallball

Warm-up

3-minute Row + 3-minute Echo
+
2 rounds
5 KB Sotts presses
10 Hollow rocks
5 Ring row transitions
+
2 rounds @ increasing pace
5 Overhead squats
5 Chest-to-bar pull-ups
1 Wall walk
5 GHD sit-ups
1 Shuttle run
5 Handstand push-ups
5 DB deadlifts
60-second Echo bike after each round

3-minute Row + 3-minute Run/Bike

2 rounds
10 Hollow rocks
5m/side KB rack duck walk
10 KB Seesaw presses
5 Kneeling jumps
+
3 rounds @ increasing pace and load
2 Power clean and jerks
3 Bar muscle-ups
4 Box jump overs
3 Burpee pull-ups
2 Shuttle runs
60-second Air bike between rounds

A) 4 Rounds for time
12/8 (cal) BikeErg
6 Ring muscle-ups
Start part B @ 8:00

B) 4 Rounds for time
12/8 (cal) SkiErg
12 Wall balls @ 14/9kg
Start part B @ 16:00

C) 4 Rounds for time
12/8 (cal) BikeErg
10m Handstand walk
Start part B @ 24:00

D) 4 Rounds for time
12/8 (cal) SkiErg
6 Devils presses @ 2 x 22.5/15kg

Time cap. 6:00 for each piece

Ring muscle-up → Reduce reps (3 to 5 reps) → Bar muscle-up → Chest-to-bar or regular pull-up (6 to 12 reps)
Wall walk (3 to 4 reps)

3-minute Air bike + 3-minute Row

2 rounds
10 Tall kneeling halos
5 Kneeling goblet get-ups
5 Ring row transitions
10 Handstand shoulder taps
+
2 rounds @ increasing pace
2 Ring muscle-ups
5 Wall balls
5m Handstand walk
2 Devils presses
60-second Bike/SkiErg after each round (alternate)

4 Sets :

3 Weighted Pull-Ups
3 Weighted Dip

For 10 min
AMRAP
5 ring row
10 push up
15 air squat

3 rounds
1 min on bike/row/ski
10 seated dbl db press
20 hollow rock
20s. hs hold

---

Press complex
7x every 2 min
1 Strict Press + 3 Push Press @50% of 1rm Jerk

Thrusters ( Unbroken )

5 Sets Of Five reps. As heavy as Possible

• you can rest overhead position

10 rounds:

• row 250m
• 1 Legless ropeclimb
• 3 STRICT HSPU
• 5 T2B