EMOM 18

1 minute : 4 Ring MU (4Bar mu)
2 minute : 8 KB Swing 32/24kg + max reps HSPU
3 minute : rest

Sumomave 4x5
Sumohypyt tangolla 3s pito alhaalla 4x5
(Matalalle boksille?)

Sivupotkut kiekolla 4x5
Negatiivinen jalannosto kyljellään 4x5
(Kaveri painaa jalkaa alas)

Sivukyykky 3sek pito alhaalla 4x5
Pingviinikävely tanko niskassa 4x10-20m

AMRAP 12
1,2,...,99 of
Hang squat clean 40 kg
Bar over burpee

Alternating "On the Minute" x 10 (5 Rounds):
Minute 1 - :30s Dumbbell Close-Grip Floor Press
Minute 2 - :30s Glute Bridges

Build to Heavy Set of 5

Weighted push-up one rep max weight

Alternating "On the Minute" x 8 (4 Rounds):
Minute 1 - 2 Pausing Jerk Drives + 1 Jerk Drive
Minute 2 - :30s Barbell Overhead Hold

• Percentages:
  On the jerk drives, start 50% of your estimated 1RM, and steadily build from there.

• Always take the bar from the rack.

• On the barbell overhead static hold, take this separately from the ground, at a load that starts at 35%.

• Light-to-moderate loads are the aim here... so that we can focus purely on our positioning.

A.) Every 3 minutes
Back Squat
4-3-3-3-2

-building up and last double should be V*

B.) 4 sets (each for time)
40 DU
10 OHS 50/35kg)
5/4 Ring MUs

Rest 1 min

C.) Amrap 10 min
Max meters on bike erg

-every 2 minutes perform:
5/3 strict HSPU
10 WB shots
-start with Strict HSPU & WB shots

-try to find a pace which you can maintain.

D.) Recovery circuit 3 rds:
2 min Easy bike (damber 0)
1 min dead hang
30 sec banded lat stretch/side

4 rounds for time:
15 GHD situps
12 Box jump overs@60/50cm
9 Thruster@60/40kg
2 mins rest

3 rounds for time:
1000m / 800m row
2' rest

3 Rounds for time of:

5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"