EMOM 5
2 Frankenstein front squats



5 x 1+1 @65+% - build up as heavy as from allows


Go every 75s.

Every 2:20

28' AMRAP w. partner, YGIG

10 dbl DB squat clean @22.5/15kg
20 pull up
10 devil press
30 push up
10 dbl DB thruster
40 cal row
3'rest

5' airbike for cals

12 Days of The Training Plan

1 Hang (squat) clean @ 100/70kg
2 Front squats @ 100/70kg
3 Ring muscle-ups
4 Handstand push-ups, 3.5/2”
5 Deadlifts @ 100/70kg
6 Front rack walking lunges @ 100/70kg
7 Burpees over the box, 24/20”
8 Kettlebell swings @ 32/24kg (70/53lbs)
9 Pull-ups
10 Toes-to-bars
11 Thrusters @ 83/61kg
12m Handstand walk

Flow. This workout is performed as follows: (1 Hang squat clean, 2 Front squats + 1 Hang squat clean, 3 Muscle-ups + 2 Front squats + 1 Hang squat clean etc. The final round is 12m Handstand walk + 11 Thrusters + 10 Toes-to-bar etc.)
Target time. < 60:00
Semifinals level. < 40:00 (Rx)
Top CF Games level. < 30:00 (Rx)

Note on weights. Clean/FS/DL/FR WL should all be done with the same weight. You can use a separate barbell for the thrusters OR change the weight back-and-forth on the final 2 rounds (if you only have a single barbell). Choose a weight that you can do unbroken sets with on the clean/FS/DL/FR WL. The thruster can be broken to multiple sets as needed.
Suggested weight options. 100/70kg → 84/61kg → 70/47.5kg→ 61/43kg → 52.5/35kg

Push press pilkottiin osiin

LÄMMITTELY
3 kierrosta
2min ergo (vaihtuva)
10 ilmakyykky
10 gorilla row (kevyt)
5+5 tuulimylly (kahvakuulalla)

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HARJOITUS
6x5min ergo, 30smin lepo kierrosten välillä

1min kevyt
3min keskiraskas
1min kevyt

*Harjoituksen on tarkoitus olla peruskestävyysharjoitus, joten pidä vauhti maltillisena. Voit kokeilla muuttaa intensiteettiä laitteen damperia säätämällä, esim. aloitus damper noin 2-3 kohdalla, keskiraskaassa nosta 4-8 välille, mutta älä muuta frekvenssiä (esim. ala soutaa nopeammin)."

Voima
E3MOM, 4 rds
Shoulder press (tanko) 8-10

WOD
For time, with partner
You go, I go
Ergo 50cal
Air squat x 50
2kb push press x50
slam ball x50

For time:

50 Box Jumps 60/50
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press 20/15kg
50 Superman lifts
50 Wall Ball 20/14lbs
50 Burpees
50 Double Unders

9 rounds for time:
3 rounds:
3 worm clean
5 burpee over worm
30 toes-to-bar (share anyhow)

3 rounds:
5 worm thruster
5 burpee over worm
30 pull-up (share anyhow) / worm hold

3 rounds:
7,5 m worm lunges
5 burpee over worm
3 synchro wall walk