EMOM12
1.15 decline bench ab crunch
2. 10 DL (85/60kg)
3. rest

Hip thrust penkiltä 12-10-8

E1,5MOM9

3 Front Squat

Rope climb, HSPU + T2B

25 minutes for quality

2 Rope climbs
4 HSPU
8 Toes to bar
1-2 min rest
Accessory:
Seated facepull with a band 5 x 20
Seated DB/KB 1-arm shoulder press, 5 x 10 /arm / light

40 min moderate
2 min ski / 2 min bike erg

Amrap8 x3

Amrap1:
10 push up
10 ring row
10 mountain climber
-2min rest-
Amrap2:
10 plate gtoh
10 plate reverse lunge
10 r.twist
-2min rest-
Amrap3:
10 cal bike erg
10 knee raise
10 air squat

6 sets of tomfoolery

• @100%

3x3 sets of Shenanigans
- @100%

2x3@barbell, 2@up to 70%, 2@75%, 2@80%, 3x1@85%, sn-%, rest btw sets 2min

2x2x[1+1]@barbell, 1+1@up to 70%, 1+1@75%, 3x1x[1+1]@80%, jerk-%, rest btw sets 2min

Shoulder press 2 RM, then max reps @ 80%

4 x 4