EMOM 12 minutes

Deadlift + Power Clean + Front Squat + Push Jerk + Back Squat + Push Press

Increase weight every 2 minutes

75 min

Conditioning
EMOM40:
1) 10 cal echo bike
2) 12 cal row
3) 10 cal echo bike
4) rest

Push jerk 7-7-7-7-7-7-7 reps

For time
40 wall ball 15/9kg
4 rope climb

Rest 2min

75 wall ball 9/6kg
5 rope climb

TC. 15min

5 RFT
400 m run
30 slam balls
30 box jumps

10 rounds:

10 thrusters
10 vatsalinkkua

5 rounds:

5 leukaa kuminauhan avulla
5 dippiä laitteessa

2 sets 25

105 min

3 sets of: 5 pull ups, 10 KB lunges, 5 burpee, 10 DU

A.
Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J
47.5 50 50 50 52.5 52.5 52.5 52.5

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 10 Strict Chest-to-Bar Pull-Ups > strict pull ups
10,8,8,6,6,6,6,6 = 56
Minute 2 – 20 Alternating Reverse Lunges w/KBs (24/16 kg) > 14
Minute 3 – 10 Burpees + 20 Double-Unders > 5 burpee + 20 DU
Avg/max HR 179/189

E.
700 m row

15 Min amrap

• 400m row
• 100 Double unders
• 40 walking lunges w. 12kg bag on shoulders

Warmup
Run 10x 25m shuttle jog
10x crab walk
10x monster walk
10x hip hinge
10x banded squat
10x clam shell
10x hip bridge
10x face pulls
10x banded pull aparts
10x banded underhand pull aparts
10x banded internal shoulder rotation
10x banded external shoulder rotation
10x scap pull-ups

Power Day
20:00 AMRAP
-10x overhead hammer strikes L/R per side
-10x tire flips
-10x Sandbag #65 breecher toss over tire to in-out jump
-10x ring rows
-10x banded pushups
-10x transverse hammer strikes L/R
-10x medball slams

Finisher
5:00 max effort
-2x 25m offset KB farmers carry
-:45 heavy bag striking with focus on power generation

Core
1 rounds
-25x sit-ups
-25x rev hypers
-25x 2ct flutter kicks
-25x back extensions