5x8 bench press

Max Reps Unbroken TTB ( RPE 9/10 )

Rest 3:00

2 x 70% TTB OF Max Reps
1 x 60%

Rest 2:00 between sets.

Roy Sundberg

For time:

1K row
10 Rope climbs
-4min break-
10 Rope climbs
1K row

Warm up:
10 min easy run, every 2min perform:
a) 10 air squats
b) 5 burpees
c) 10 good mornings
d) 10 cossack squats
e) 20 arm circles
Workout:
20min AMRAP
100m run
10 burpees
200m run
20 push ups
300m run
30 V-ups
400m run
40 air squats
You can modify distances to minutes aswell (1-2-3-4 min)
If done indoors, you can modify running to Double unders or rowing/biking/skii-ing if you have ergos available.

4 rounds for quality

4 low bar pull over
8 sand bag squats
rest 2 min

Sumo Deadlift 5 RM, then 3x3 @ same weight

For time
1,2,3..19,20 sets
Deadlift 1,5x BW
Bench press 1x BW
Squat clean 3/4x BW

Complete each round in the same order first 1rep each and second 2reps each… until you have completed 20 rounds.
You will get 630reps total and 210reps each.

Emom 7
25 double under max effort pistol squat
Quarto minuto rest

“Death by” EMOM as long as possible:
• Power Cleans 115/75#
• Chest-to-Bar Pull-ups

Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round. Goal: complete 7 rounds.