2 kierrosta, emom 12

1. 20 s wallsit, 20 s air squat
2. 5+5 bulgarian split squat
3. 10 hip thrust
4. 20 s Hamstring blank, 20 s hip thrust hold
5. 5+5 bulgarian split squat
6. 10 hip thrust

3 RFT:

10 D-Ball Over Shoulder 60/40kg
10 Bar Muscle Ups

TC 15

EMOM 30 mins
1. min : 1 round of dumbell "DT" @2x22,5/15kg
2. min : 12/10 cal row
3. min : 30" front plank

2*2+2 @50%
4*2+2 @60%

A: Deadlift 5-5-5-5
B: Strict chin ups 3set
C: 15min amrap
250m Row
7 DB bent over rows
7 DB cleans
7 Burpees
@14kg dbs

Speed Ladder, Clean

60-70-80-90-100-110-115-120-125-130
45-55-65-75-80-85-90-92,5-95-100

Teens

50-60-70-80-85-90-95-100-105-110

Time Cap 2:00

A1) HS Against the box 3x12s
B1) Partner assisted Ring MU or Ring Row Mu 5x5

A: ring pull ups 30 for time
B: Sa Kb rows 2x15/arm
C: For time: 5-10-15-20-25-30-25-20-15-10-5 Rkb swings
D: DB biceps curls 1xMax

EMOM’10
3 Front squat
4 Back squat

75% From your 1RPM Front squat

Clean Pull + High Hang Squat Clean ( Pocket level )

7 x ( 1 + 1 ) @ 65 - 75%

Split Jerks ( Rack or Blocks)

1 x 2 @ 65%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
3 x 1 @ 85%

Front Squat

4 x 5 @ 85%