BMU proge

AMRAP 10
1-2-3-4-5-6…. Bmu
15 cal row

• soutu rauhaksii

10-8-6-4-2 reps:
• Back Squat
• Strict Pull-up
Recommended weight is 50-60-70-80-90% 1RM.

...on whiteboard

For time

• 25 front squats
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 20 push presses
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 15 thrusters
• Max-calorie Echo bike in the remaining time

Rest 2 minutes

• 10 squat clean thrusters
• Max-calorie Echo bike in the remaining time

AMRAP10:
15 / 12 cal air bike
12 dkb DL
9 dkb HPC
6 dkb FS

Rx: 2x24 / 16

3x3
Viikko 10/16

side plank banded row 3x10/10

KB DL w. rotation 4x5/5

superset, 4x:
5/5 ring row w. KB front rack hold
5/5 windshield vipers

7' AMRAP
8 pike push up/ HSPU
2-4-6-8...etc. ttb

10 rounds for time:
• 3 Bar Muscle-ups
• 3 Power Clean & Jerks 135/95#
Goal: 11 min.

Clean & Jerk

A) WU
4 Rounds:

• 3 clean pull + 3 fs + 3 split jerk
• 3 DB Squat Jump *rest as needed

B) Build to Days Heavy C&J 2RM

C) E90SEC X9

1-3: 1 C&J @90-95% from days max
4-6: 2 C&J @80-85% from days max
7-9: 3 C&J @70-75% from days max

SQUATS

Back Squat

1x6 @115kg
1x6 @125kg
2x6 @130-140kg

Gymnastic EMOM

EMOM 10:

1) 2-3 Wall Walk + Amrap: Power Clean and Jerk @60
2) Rest

-Rest 5min-

EMOM 10:

1) 2 Rope Climb + Amrap: Thruster @50kg
2) Rest

For time:

✨28 and Thriving✨

280m row buy-in

28 wall ball 14 lb
28 deadlift 50 kg
28 cal echo bike
28 KB swing 16 kg
28 box jumps
28 DB snatch 15 kg
28 burpees

280m row cash-out