E9MOM

21-15-9
v-ups
push ups
buy out 20m HSW

1600m run
rest 3 min

1200m run
rest 2 min

800m run
rest 1 min

400m run

4/2/20
Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

PWR(12)
4x6 db strict press

WRK(20)
WRK 3:00 REST 1:00 x5
9 kettlebell swings
6 push ups
3 burpees

Opt(12)
1600m walk/run

Finisher
60 slow bicycles
1:00 hamstring stretch

10 RFT
8 burpees
16 squat
10 HR push up
20 lunges

Work / rest
40 sec / 20 sec

5 rounds
10 hang power clean db
4 hspu

5 rounds
10 Push presses db
10+10 One arm row db
10+10 front raises db

5 rounds
10 floor presses db
10 Push ups

5 rounds
10 db dips over head
10 dips from chair

5 rounds
10 Db curls
3 wall climbs

Run 3km, / ski 4km / row 3km

Work 40 sec
Rest 20 sec
For 10 full rounds:
8 burpees
16 squats
10 hand release pushups
20 lunges

5 kierrosta

800m juoksu
80 kehonpainokyykkyä
8 syväkyykkyhyppyä

10 rounds:
20m sled drag
20 air squat

A.
2 rounds:
40s. On / 20s. Off:
1.) 1 Air squat + 2 Lunges
2.) 1 Push up + 2 Shoulder taps
3.) 3 Sit ups + 3 Back extensions

Mobility:
- Up & down dog
- Shoulders
- Chest stretch

Work on:
Part B.

B.
EMOM x10
1.) One hand Push press
2.) Strict Toes to bar / V-sit ups / Sit ups

Rest 2min...

EMOM x10
1.) One hand Bent over rows
2.) Russian Ab twist

Rest 2min...

EMOM x10
1.) One hand Russian swings
2.) Plank hold with a Shoulder taps

Push-ups: AMRAP 2 Max Reps.
- exceed total reps from last week by 10
+
Half-Kneeling Biphasic Pec Stretch x 60s each side