7min AMRAP:
3-6-9-12-15-..
deadlift 100/60kg
TTB

EMT Q3
TC: 10 min

Back and forth, DU only once

20 Pull Up

20 Wall ball 9kg/305cm

20 Front Squat 60kg

20 American Swing 28kg

20 Double Under

#Strength
2 @ RPE 8; 2/4 repeat of:

• BB paused bench press (2")

8min AMRAP
20 Cal Row
15 Wall Balls
10 Toes-to-bar
5 Power Clean & Jerk 60/40kg

rest 5min

7min AMRAP
10 Overhead Squats 42,5/30kg
10 KB Swings 24/16kg
10 Box Jump overs

rest 5min

6min AMRAP
30 Double Unders
10 Deadlifts 62,5/42,5kg
5 Shoulder to Overhead 62,5/42,,5kg

3 rounds

70 DU
12 Chest to bar pull ups

Everytime you break any set, do either 7 hollow rocks or 12 superman rocks.

Back Squat 3×3

25 minutes of I go they go press up ladder, then 25 minutes of strength and technique with ring dips. Cracking👍

work to heavy 5rep, do 3 reps of it

100 box jump
100 sit up
100 pull up
100 air squat
100 kb swing
100 push up
100 db snatch
100 pistol squat
100 slam
100 burpee

Week 9/16: Inverted Juggernaut Method
Bench Press
• 5 sets of 5 reps at 70% NT1RM
• 1 set of 5+ reps at 70% NT1RM