EMOM10
0-5min: 5 Strict press
6-10min: 3 Strict press

ABS: 3 sets of
15 AMSU
10 Ab-wheels
5 Strict T2B
Rest

BACK: 3 sets of
15 Arch rocks
10 Ring rows
5 heavy KB DL
Rest

EMOM 20

1) 30s. DUs
2) 10m walking lunge (no weight)
3) 15 GHD sit up
4) 4-10 butter fly pull up
5) rest

EMOM30

1) 10 Ring row
2) 40s/10 plank/GHD
3) 1-2/10 wall walk/GHD back
4) 1-2/10 wall walk/GHD back
5) 40s/10 plank/GHD
6) 1min bike erg

EMOM
0-4 mins - 2 Power Clean + Jerk1
2 min Rest
6-10 mins- 1 Power Clean and Jerk
+ 1 Squat Clean + Jerk
2 min rest
12-16 mins 2 Squat Cleans and
Jerk

Weight increases each change of
movement

500m run
100 lunges 2x10kg db
500m run
500m ski erg
500m run
50 burpee
500m run

EMOM9

10 Bent over row
5+5 Bulgarian split squat w DB
6+6 DB biceps curls

10 rounds for time:

1 rope climb
100m run

Paused Deadlift

7xevery 2 min
2 @70% of 3rm

• Pausing 2 Seconds at the knee
• use red band under your feet and over the bar

3 rounds of
super set 1
15 toes on the plate RDL in to
15 walking lunge
@ 22.5/17.5kg

rest 90s. then

super set 2
8 bulgarian split squat e/s
@ 22.5/17.5kg
into
max effort hip thrust 100/70kg
rest 2 min