HSPU
EMOM 6 min

5-12 reps deficit hspu

EMOM 16
work for quality, 45s.
M1 HS walk
M2 muscle ups
M3 ghd sit up
M4 rest
pick reps so that you are able to perform clean reps

500m row/jog
3 rounds of
7 scap pull up
7 scap push up
20s. hollow hold
10 DB bench press

---

1x5 at 82% 1RM
2 min rest
1x3 at 85% 1RM
2 min rest
1x1 at 87% 1RM
4 min rest
1x5 at 85% 1RM
2 min rest
1x3 at 87% 1RM
2 min rest
1x1 at 90% 1RM

For Reps

16 x 20 on 10 off
20 SGL Arm Hang DB Clean and Jerk
15 Wall Balls
10 Burpees
-move on the 20s. clock, continue where you ended
@22.5/15 kg
@9/6 kg

45% of todays max and do
1 max effort set tng, unbroken
can be power

Painoa nostaen

As many reps as possible in 4 minutes of

• 3 wall-facing strict handstand push-ups
• 5 shuttle runs

As many reps as possible in 4 minutes of
- 6 strict handstand push-ups
- 5 shuttle runs

As many reps as possible in 4 minutes of
- 9 kipping handstand push-ups
- 5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

lepää n. 1 min

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max wall-ball shots

  Rest 500

• As many reps as possible in 5 minutes of

  • 500-meter row
  • Max medicine-ball cleans
  • ♀ 14-lb ball to 9-foot target
  • ♂ 20-lb ball to 10-foot target

Intermediate option
Same as Rx’d

Beginner option
- As many reps as possible in 5 minutes of
- 400-meter row
- Max wall-ball shots

Rest 500

• As many reps as possible in 5 minutes of
  • 400-meter row
  • Max medicine-ball cleans
  • ♀ 10-lb ball to 9-foot target
  • ♂ 14-lb ball to 10-foot target

Penkki