EMOM 6 ( Amrap )

Odd : Max reps Russian Swing 32/24kg
Even : Double Unders / Single Unders

A: CGBP 5rm + 2x5@90%
B: Strict pull ups 3x8
C: Incline Db Bench Press 3set
D: Seated SA rows 3set/arm
E: SA Triceps push downs 2set
F: Shoulder flys dropset

30s on - 30s off for 5 rounds:
a) burpee over db
b) burpee + db s.a. clean & jerk
c) box get over
d) s.a. db snatch
e) rest

20 - 1
Choose movemet:
A. Bench press
B. Push up
C. Shoulder press
D. Dip

Start doining 20 reps, then 19 reps...goal is end the exercise to the repetition one. Starting weight/ scale is light/ easy.

Time cap 45 min.

In bench press you can start barbell (20/ 15 kg) and do 20 reps. Then add 1,25 kg both side and do 19 reps in 22,5 kg weigt.

3 rfq
10 tricep pushdown
10 hammer curl
-no rests-

Banded deadlift 12-10-8-6 reps

WU
200m walk
10x air squat
200m walk/run
10x goblet squat
200m run/walk
10x KB/DB swing
+
pohjemobbailut

AMRAP 30 with a partner:
Buy in: 400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs
20 Toes to Bar
10 Burpees over the rower

One person works. Split as desired.
Burpee Option: regular burpee.

For time:
1-2-3-4-5-6-7-8-9-10 reps of
Front squats
Deadlifts (same weight)

Front squat ladder (pyramid).
10 x 60% 1RM
8 x 65%
6 x 70%
4 x 75%
6 x 70%
8 x 65%
10 x 60%