Max reps Strict Pull Ups

Beanch Press/Floor Press 4x8,
Supine Ring Row 4x8,
1-2min Rest between movements.

** Back Squat**

2 x 4 x 70%
2 x 3 x 75%
2 x 2 x 80%

Send Off 3:00

EMOM14

odd: 5 push press
even: 3-5 strict pull up

• new set every minute
• 7 sets of push press and 7 sets of pull ups

EMOM 30

Odd) 15/12 Cal Row
Even) 15 Burpee

Strict Ring Dips

10 - 14 Unbroken : 9-8-7-7-6
15 - 19 Unbroken : 12-10-8-8-6
20 - 24 Unbroken : 18-15-12-10-6
25+ Unbroken : 20-16-12-12-8

Sendoff 3:00

Strict Pull Ups

10 Unbroken : 9-8-7-6-6
15 Unbroken : 12-10-8-6-6
20 Unbroken : 18-15-12-8-6
25 Unbroken : 20-16-12-8-8

Sendoff 3:00

Strict Ring Dips ( Based on max test )

10 : 9-8-7-6-5
15 : 12-10-8-6-4
20 : 18-15-12-8-4
25 : 20-16-12-8-4

Sendoff 2:30

if you haven't performed unbroken test, do it now

7 min on/ 3 min off

A)
7 overhead squat 50/35 kg
28 du

B)
7 devils press (pick weight)
21 air squat

C)
7 toes to bar
14/10 cal machine

3x5min, 5min lepo

30 cal soutu
20 thruster 43/30kg
50 tuplanaruhyppy