EMOM 30

Minute 1 : 1 Deadlift 88 - 92%
Minute 2 : 15 Wallballs 20/14p
Minute 3 : 8 Chinese Dumbbell Row
Minute 4 : 15/12 Cal Row
Minute 5 : Rest

Running o'clock 12 minutes:

Buy-In Row 1000/900m

AMRAP

Macho Man 60/42,5kg

3 Power Clean
3 Front Squat
3 Jerks

• Score Full round of "Macho Man"

EMOM 12

Minute 1 : Row 12/9 Calories
Minute 2 : Bench Press 8 Reps.

As Many Rounds as Possible in 11 minutes of :

1 Hang Squat Clean
1 Front Squat
1 Jerk
1 Back Squat
1 Jerk BHD Neck
15 Wallballs 20/14p
10 Push-Ups

Barbell 65/50kg

Floor press 3x6 AHAP
-3 sec lowering phase in every rep
-rest 60 sec between the sets

15min

2 kierrosta
3 maastaveto 100/85/70/55kg
6 yleisliike tangon yli

sitten
10/7cal laite

Back Squat
2x3 @80-82,5%
3x2 @85%+

Deadlift
5x6

For time:
500m Row
40 Front squats
30 Lunge steps (15/15)

M: 50kg N: 35kg

Timecap: 8 min

Strength (load)

Build up to a heavy single back squat in 20 minutes.