A: 8min emom 3x Banded squat jumps
B: Bench Press 3x8 sista setet amrap @72,5%
C1: Leg press 3set
C2: Lat pull downs 3set

EMOM 20min

Odd: 15/12 Burpee
Even: 15/12 Cal Row

EMOM 10min

Odd: 15/12 GHD
Even: 15/12 Cal Ass Bile

Buy out:

30/24 Man Maker

12 min E2MOM (6 rounds):
• 3-3-2-2-1-1 Shoulder Press
• 3-3-2-2-1-1 Deadlift
Setup 2 bars, one on the rack for press and one on the ground for deads. In the first 2 min perform 3 shoulder presses and 3 deads. Rest in remaining time. Repeat. Then perform 2 presses and 2 deads. Repeat. Then perform 1 squat and 1 dead. Repeat. Start with 45% of 1RM and increase by 10% each round to finish around 95%.
Result for Deadlift only, Shoulder press in the comments.

WARM UP
10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE
.
.
3-4sets:
4min bike
2min row
4min bike
2min ski
4min bike
2min run / or echo
.
target PK1-2
.
COOLDOWN
10-15min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE"

EMOM 30-40 ( 6-8 rounds )

Minute 1: Ski Calories
Minute 2: GHD Sit Ups
Minute 3: Bike Erg Calories
Minute 4: Wall Walks
Minute 5: Rest

• Goal on these EMOMs is to hold consistent numbers across all round.

5 kierrosta
5x power Clean + Front Squat + Push press

Shoulder press 3x6 reps, then max @ 90%

3-5 Sets:
2-5 Strict Weighted Pull-ups

Rest 3 Minutes Between Sets.

7 min AMRAP
burpees

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The workout begins with the athlete in a standing position. Athlete must move from standing to flat on the ground (chest and thighs touching) to jumping to touching a target with both hands, 6 inches above their max standing reach.

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Score is the total number of Target Burpees completed before the 7-minute clock stops.

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Good Scores for “Open 12.1”
– Beginner: <80 reps
– Intermediate: 90-110 reps
– Advanced: 120-135 reps
– Elite: 140+ reps

Lepo 1-1,5min