EMOM32, 40sec work 20sec rest

1. Box jump/step up
2. Plank
3. KBS
4. Wall ball
5. Sit up
6. Burpee
7. Pull up/Ring row
8. REST

3 kierrosta

Lankku 30sek
Ötökkä lisäpainolla 8/puoli

4 sets of four reps

Basic conditioning

3 rounds:

3 min bike
30 pushup
3 min row
30 situp
3 min ski
30 snatch/thruster 30/20kg

Practice Handstand/HS walk ~15min.

Bench press 1 RM, then sets @ 80%, 60% (choose reps)

5 RFT

• 100 cals
• 15 Deadlifts 2x24kg

A,
Yoke Carry 1-1-1-1-1, using heaviest weight per set
Sled Drag 1-1-1-1-1, using heaviest weight per set

Yoke Carries- 5x 15m
Sled Drags- 5x 15m

Superset the movements if you like.

B,
For time:
21 Thruster @34/25kg
21 Power Snatches @34/25kg
7 Bar Facing Burpees
18 Thruster
18 Power Snatches
7 Bar Facing Burpees
15 Thruster
15 Power Snatches
7 Bar Facing Burpees
12 Thruster
12 Power Snatches
7 Bar Facing Burpees
9 Thruster
9 Power Snatches
7 Bar Facing Burpees
6 Thruster
6 Power Snatches
7 Bar Facing Burpees
3 Thruster
3 Power Snatches
7 Bar Facing Burpees

Goal: sub 13 mins

D,
"Jerry"
For time:
Run, 1600m
Row, 2000 m
Run, 1600m
goal: sub 20 mins

C,
3 rounds for quality of:
12 Barbell Hip Thrusts, pick load
15 GHD Plate Muscle Snatches, pick load
35 Seated Mini Band Leg Curls

Barbell Hip Thrusts- moderate weight

Rest as needed between rounds.

каждые 4 минуты
2а.4*5 гантелей сидя на полу/стоя @1111 жим
2б. 10 горизонтальных подтягиваний на кольцах @2111
Важен максимальный вес в хорошей технике!