EMOM 10

1) Chest-to-bar pull ups (0:30 work / 0:30 rest)
2) Double-unders (0:40 work / 0:20 rest)

Intent. Accumulate repetition volume to improve your chest-to-bar/double under capacity

Bench press
10-9-8-7-6-5-4-3

Emomx12
Goblet squat

Push Press

A) Build Up To Days Heavy 2RM Push Press

B) E2MOM X3

• 4 Push Press @75-80% From 2RM

Push & Pull

4 Rounds:

• 5-10 Ring Pull Up (1s Hold on top)

*rest 30s

• 1 Set Of Feet Raised Parallette Push Up

*rest 30s

• 10-15 Feet Raised Ring Row

*rest 2-3min

Metcon

For Time:

10-9-8-7-6...1
- Bench Press @65-75% (haastava)

Between every set:

• 2 Rope Climb
• 8 Cal Ski

Accessories

3-4 Rounds For Quality:

• 10/10 KB Gorilla Row
• 10-15 DB Pullover
• 10/10 DB Hammer Curl

Snatch ladder

Every 1:20 x 9:
1 snatch

10 rounds with weighted vest

5 push ups
5 thurster
5 front squat
5 burpee over bb
10 GHD
1 min rest

Partner workout
In 9 mins x 3 sets / 3 mins rest
10 synchro alt Devil's Clean & STOH @ 22,5/15kg
20/15 cal row (YG,IG)
30 synchro box jump@ 60/50cm
40 incline push up (YG,IG)
50 synchro air squat Rx+ : DB goblet squat @22,5/15kg
max rep cal row in remaining time ! (YG,IG)

1) e2:30 x4:
6-5-3-3 takakyykky
12 vuorokäsi pystäri

2) 26-20-14-8-2:
Heilautus
Lisäpaino ask.kyykky taakse (toistot puoliksi/jalka)
Suorinjaloin oh vatsa (paino suorilla käsillä)
Vuorojalka linkkari
Yhdenkäden thruster (toistot puoliksi/käsi)
max cal laitteella
-18min-

3 sets
10 alt reverse lunge @ tough
Rest 2 min
Same weight all sets.

Front squat

3 x 3 @ 84-88% (1-2 RIR), go every 3:30