Week 5/18: 5/3/1 EMOM
10-8-6-4-2 reps:
• Bench Press
Start with 50% of 1RM for bench press and increase by 10% each round to finish around 90%.

40 double unders
30 overhead squat
20 pull ups
10 handstand push pus
20 pull ups
30 overhead squat
40 double unders

Tous les 2 minutes 30 : 5 berpees box jump over

150 min
Warm up for 20 min

1.BCTB
- Bfly x 35
- BCTB x 45 (singles)

2.Front squat
Front squat
- 6x3 @ RPE 7-8

3.Metcon
4 rounds, faster each round:
8 Burpee box jumps 24''
12 Deadlifts 60 kg
15 Cal Run
- Rest 90 s. between rounds, go faster each round
- Times: 2.30, 2.21, 2.16, 2.18

4.Accessory
5 sets:
8+8 Wall supported Single leg RDL - 15 kg
15 s. hollow hole + 15 hollow rock

Warmup
3 rounds
10 squats
10 dubs
10 RKBS (light weight)

15 minutes to warmup hang power cleans and prepare equipment.

Team WOD
Teams of 2, both people work at the same time. For example, first 4 Min AMRAP, one person Rows and one person jumps rope. Switch as needed.

6 Minute AMRAP
Calorie Row
Box jumps 24/20
– 2 Minute Rest –

6 Minute AMRAP
Wall Ball Shots (20/14#)
Burpees
– 2 Minute Rest –

6 Minute AMRAP
Double unders
American Kettle Bell Swings (53/35#)
– 2 Minute Rest –

6 Minute AMRAP
Hang Power Cleans (135/95#)
150 Meter Run

Score is total reps

– Jefferson curl 3 x 3 10s Descent, 10s Ascent
– Prayer Stretch x 60s
– Lizard Pose x 60s each

150 min
Warm up for 20 min

1.MU
- Drills
- MU 30x1

2.SYN gymnastics strict HSPU - day 1
A. 2 rounds of:
- FROGGER x 20 m
- CHILDS POSE HANDCUFF x 1:00
- SHOULER FLEXION x 1:00

B. 1 set of:
- SERRATUS LEANS x 60 s.

C. 3 sets of:
- HEADSTAND x 15 s.
Rest 15 s.
- PROTRACTION PUSH UP x 3 (3 s. down, 3 s. hold - floor)
Rest 40 s. between sets

D. 4 sets of:
- BOX HSPU (KNEELING) x 3 (5 s. down, 1 s. hold - floor)
Rest 90 s. between sets

3.WL
A. Lifting warm up: Jerk balance 3x5 @ light weight
- 25 30 35 kg

B. Every 2 minutes for 6 lifts:
Clean and jerk
- Build to RPE 9

"The Open Test" - 261 reps
20 min AMRAP
50 WB
50 DU
40 BJ
40 TTB
30 Burpees
30 C2B
20 cleans 145#
20 jerks
10 snatches
10 MU

Russian Squat Cycle
6x4 BS at 260#

140 min
Warm up for 15 min

1.BCTB
- Bfly x 25
- BCTB x 20 (singles)

2.Strength
Deadlift
5x3 @ RPE 8

3.Metcon
A. AMRAP8:
6 Power snatches @ light weight - 25 kg
30 Double unders
- Reps: 8 rounds
- HR: 177/187
Rest to full recovery

B. For time:
30 Cal Ski-erg
30 Single arm Devils press @ medium weight - 35 lbs
30 Cal Bike
- Time: 7.20
- HR: 179/189

4.SHSPU day 2
A. 2 rounds of:
- KN' SCAPULA PUSH UP x 10
- SINGLE LEG DEADBUG x 20s / side

B. 2 sets of:
- FIN PUSH UP x 6

C. 1 set of:
- SERRATUS LEANS x 60s

D. 6 sets of:
- (KNEELING) BOX HSPU NEGATIVE x 1 (8s down)
Rest 75s between each set

5.Core
Tabata hollow/arch hold

3 rounds

15 wallball
10 thruster 40kg
10 bar over burpee
30 cal bike

2min rest between rounds

5 sets of / 90” rest btw sets
In 6 mins
Complete with partner
30/25 cal row
30 Single arm KB thruster @24/16kg
30 V-up
Remaining time max rep Syncro KB USA swing@24/16kg