EMOM 20

1 Strict MU or 4 Strict Pull-Up
6 Push-Up
8 KBS 24/16kg

2 Min on : 3 Off (30 Mins)

A. Row 30/20 Cal + max Burpee over rower

B. AMRAP of;
12 Deadlifts 70/50 kg
9 Hang Power Clean
6 STOH

Start at the beginning always. Post total Burpees and DT reps together.

tempo 4010

Mobility & warm up:

Warm-up:
2 sets:
10 Samson stretch/leg
5 burpees
5 elbow-to-instep/leg
10 push-ups (on knees as needed)
10 rev. lunges
10 scap. pull-ups

Technique:
REVERSE LUNGE
KBS
KAHAP / LEG RAISE

AMRAP15:
- 10 reverse lunge (medium weight, back rack)
- 15 kb swing (as heavy as possible)
- 10 kahap / leg raise

Front squat
8x2

5 x 65%
5 x 75%
5+ x 85%

Add +5kg to previous cycle
Post +5 score in comments

5 x 65%
5 x 75%
5+ x 85%

Add +5kg to previous cycle

Post 5+ score in comments

12 x ~55% of 1RTM
10 x ~57,5%
8 x ~60%

EMOM x15

power clean
5x3
5x2
5x1

Max Effort Deadlift
(5-5-3-3-2)-1-1-1-1-1
2min Recovery