EMOM30:
a) db bench press
b) rope climb / strict chin up / negative chin ups
c) moderate machine (RPE 6-7/10)
d) Standing Arnold press (double db)
e) alt. iso-hold bent-over row (double kb/db)
f) rest

Work 30-45s / min, reps and weight by feel. Goal is to get good pump / good quality reps.

8-6-5-4

6 rounds for max reps:
• 1 min Row calories
• 1 min Handstand Push-ups
Goal: 170/150 (100/80 cal row + 70 hspu)

4 rounds for max reps:
• 30 sec Sumo Deadlift High Pull 75/55#
• 15 sec Rest
• 30 sec Barbell Floor Press 75/55#
• 15 sec Rest
• 30 sec Jumping Lunges
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest
Goal: > 300.

For time :

600m Run ( 750m Row )

3 Rounds of "Cindy"
15 Push Jerks 85/60kg ( floor )
3 Rounds of "Cindy"

600m Run ( 750m Row )

TC 15

• Let's try to push the first run a bit but maybe dial back that pace for the last 100m to prepare for the rounds of "Cindy".

• Let´s aim for unbroken sets of pull-ups and push-ups on the first 3 rounds of "Cindy".

• The Push Jerks are going to feel like a bit of a grind. Let's see if we can grind these out on 3 sets or less.

• The push-ups on the second 3 Rounds of "Cindy" are going to feel slightly more challenging. Taking a break or 2 may needed while the arms are feeling fatigue from push jerks.

• There is nothing left in second run so let's push right trough to the finish .

AMRAP20 in groups of 3, YGIG, divide reps evenly:
30 power clean
30 stoh
30 box get up
45 cal row
-rest 1 min after each round-

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

4 rounds:
20/15cal Row
15m Double DB Walking Lunges 2x15/10kg
10 T2B
1min Rest

3 rounds
1 min on bike/row/ski
10 seated dbl db press
20 hollow rock
20s. hs hold

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Press complex
7x every 2 min
1 Strict Press + 3 Push Press @50% of 1rm Jerk

6 rounds every 90sec
1 round is:
5-10 t2b
10-15 barbell thruster @30kg
5-10 kipping pull up
DU practise

+45' c2 bike @z2

Front Squat

6 x 2 @ 80%