EMOM 8

1 Legless Rope Climb

EMOM 20

1) 30s. DUs
2) 10m walking lunge (no weight)
3) 15 GHD sit up
4) 4-10 butter fly pull up
5) rest

Ring dips
5-5-5-5-5-5-2
rest as needed
use bands or weights

Snatch

10x every 90s.
1 @80% of 1rm

Paused Deadlift

7xevery 2 min
2 @70% of 3rm

• Pausing 2 Seconds at the knee
• use red band under your feet and over the bar

A: Archer push ups 3set
B: SA Kb press 3x2
C: SA triceps push downs 2set

Plank 30 sec, 45 sec, 1 min
Russian twist 3 x 30 reps
Mountain climbers 3 x 20 reps
Superman exercise 3 x 20 sec hold

Back squat 3 x 8 reps

Leg press 3 x 12 reps
Bodyweight lunge 3 x 12 (12 reps per leg)

4 sets:
2min ON / 1min OFF:
10/8cal AB
30 DU
Max DB Skull Crushers (choose weight)

5 rounds:
15+15m Filly Carry
- Rest :30
15m Single KB OH Carry L+R
- Rest :30