EMOM 12

Odd : Bike 12/9 Calories
Even : Kipping Movement. Same Repetition across. ( Kip Swing, TTB, Pull-Ups, CTB....)

For time:

Thrusters and Burpees
21-15-9

Snatch Balance 3x5

Find deadlift 1rm

10x
Set 1-5 - New set every 60sec
Set 6-10 - New set every 90sec

3 Touch and Go Power Clean & Jerk

Every 180s x 5
3-3-3-2-2 V.2

Huom!
Normi kyykkytempo. Sarjat nousevalla painolla.

back squat
4-2-4-2
- last set of two`s should be really heavy
- rest as needed

1 x 20
- leave 5-10 reps in the tank

6 x 4min work/ 2min rest, alternating between

A)
500/450m row
AMRAP of Cindy

B)
10+10m shuttle run + one burpee + shuttle run + two burpees + …

Deadlift
6-4-2 | 4-3-2

• Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
• Week 3 of 5

AMRAP30 with partner

60 cal erg
16 db burpee box overs 25/15lbs
80 du

Advanced:

AMRAP30

30 cal row
10 db burpee box overs 35/25lbs
50 du