E2.5MOM x 5

15 Back Squats

STRENGTH
Split Jerks: 7 x 2 @80%, every 90s.
- Take 4 sets to build to work weight.
- Goal: 7 working sets with great footwork, lockout and leg drive.

CONDITIONING
"Heart Breaker"
AMRAP 8:
15 Push Press (115, 75)
15 SDHP (115, 75)
- Goal: Tough but sustainable pace for 8 minutes, big sets on the SHDP and UB on the Push Press.

EXTRA CREDIT
Supported 1-Arm DB Rows: 4 x 8-10 each. Rest 60s.

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

5x65%
5x70%
5x75%

5x60%
5x70%
5x75%
5x75%

United in movement
Wod 4
Amrap 9
30-20-10
Dumbell cej 22.5kg- butterfly sit up
A seguire
30 -20-10
Dumbell snatch-butterfly sit up

United in movement
Wod 2
Amrap 12
80 salti sopra il dumbell
60 air squat
40 push press dumbell 22.5 kg

3-5 kierrosta, 20 toistoa jokaista liikettä:

*sivuaskellus + polven nosto / jalka
*dippi
*kyykkyhyppy
*etunojapunnerrus
*jalkojen nosto istuen
*kulmasoutu TAI leuanveto

Sivuaskellus + polven nosto

Dippi

Kyykkyhyppy

Etunojapunnerrus

Jalkojen nosto istuen

Kulmasoutu

A: Banded explosive pushups 8x3
B: SA Assisted push ups 3x8
C1: Super wide pushups 2x12
C2: SA banded rows 2x20/arm
D1: box dips 2x20
D2: Banded transversal rows 2x15
E: SA DB Shoulder flys X20/arm @6kg
F: Evil wheel x12

Lämmittely 10 min:

10 GTOH
5 kyykky hyppyä
30 MountainClimbers
5 punnerrusta

Hyvää huomenta vauhtipunnerrus niskasta varpaille
5 x 3, kuormaa

Tempaus veto + Tempaus puolesta reidestä

2 x (1+1)x70%
2 x (1+1)x75%
2 x (1+1)x80%
3 x (1+1)x85%

Raakatempaus (polvelta) + Valakyykky
6 x (1+1)@70-80%

Etukyykky 4x4xraskas

3 x 10 leukaa
3 x 10 dipit

5 rounds for time of

• 400-m run
• 15 ring rows

Share your at-home modifications and times in comments.