EMOM 12

Minute 1 : Air Squats
Minute 2 : Deadlift 80/60kg
Minute 3 : Bar Over Burpees
Minute 4 : Rest

Every 6 mins x 5 sets

400m row
30m sandbag carry @45/30kg
20 Renegade row (10/10) @2x20/12,5
10 DB thruster @2x20/12,5
Remaining time is rest!

Goal : sub 5 mins each Set !

Bench Pres- s 3-3-2-2-1-1
Recommended percentages: 65-70-85-80-95-90% of 1RM

Death by Heavy Wallball

10 rounds with weighted vest

5 push ups
5 thurster
5 front squat
5 burpee over bb
10 GHD
1 min rest

3 Rounds @ 2/1-2/1 RIR

8-12/side GHD biceps curls
8-12 DB pull overs
10-15 Seated DB lateral raises

Engine

E6MOM X10

• 15 Cal Row
• 400m Run
• 15 Cal Row

Strict Press

A) Build Up To Days Heavy 2RM

B) 2x4 @80-85 From 2RM

Gymnastics

A) 3-4 Rounds Of:

• 1 Set of rMU

rest 45s

• 15 DB Bench Press @2x35lbs

rest 45s

• 10 s. Wide Grip Pull Up

rest 3min

B) Gymnastic Strength

EMOM 9:

1) 20-30s Chin Over Bar Hold
2) 20-30s Ring Support Hold
3) 30s AMRAP: Push Up

Optional Metcon

For Time:

15-12-9

• Cal Echo
• DB Thruster @2x45lbs

Choose one of the options for the day

A) Option 1 – Long bike
60 to 90-minute Bike @ base*

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

B) Option 2 – Mixed
AMRAP 60 @ base*
100 (cal) Air/Echo bike
50 (cal) SkiErg
50 (cal) Air/Echo bike
100 (cal) SkiErg

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

WEEK 31, Day 2

CONDITIONING:
6 rounds, with 3min rest between (A+B+A+B+A+B)

A: 300m Row + 2 rounds: 3 Squat Snatch + 9 C2B/Pull-Up

B: 200m Run + 2 rounds: 3 Thruster + 9 HSPU

Rxd: 50/35kg. Masters: 42,5/30kg. Advanced: 60/40kg

RPE 4-5 when working. Target: sub 3´rounds. Maintain a high,
repeatable effort. Move efficiently through the gymnastics and
stay smooth on the barbell.

Scaling:
Squat Snatch→ Deep Power Snatch
HSPU→ decrease rep scheme or go with push-ups