EMOM 8:00
EVEN Minutes: 30s Strict Toes to Bar / Straight Leg Raises / Knee Raises

ODD Minutes: 30s Shoulder taps

Jerks

5 x

2 push presses + 2 push jerks + 2 split jerks

*Push presses will determine the weights for this complex. Focus on getting the same hip extension in the jerks - Like you do in the push presses. Rest 2-3 minutes between sets.

110 min
Warm up for 20 min

1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.Squat
Back squat
5x70 % 62.5
5x75 % 67.5
5x80 % 72.5
5x85 % 75
- New set every 3 minutes

3.Metcon
- Not done

A: clapping push ups 8x3
B1: 3xMax push ups
B2: 3x5/each leg schrimp squats
C1: chair Hspu 2xMax
C2: SA db flys 2xMax
D1: isometric copenhagen exercise 2x30sec/each leg
D2: Pornstars 2xMax
E: Evil Wheels 3x10

Recovery 15 min

Ski/row/bike

Back squat 4x1 @heavy weight
Start at around 90% of your calculated 1rm and try to add weight every set. Don’t go to failure or a new PR. Next week you’ll get to show of your strength!
+
For time
Buy in: 800m run
5 rounds of Cindy:
5 pull ups
10 push ups
15 squats
Cash out: 500m row

Strict mu max reps

21-15-9
thrusters 40 kg
ring dips

• direct into -

15-12-9
push press 40 kg
ring dips

5 minutes of HSW Obstacle

Shoulder Press 10-10-10 reps. Add weight for each set. Then max reps @ 90%, use push press for last reps.