EMOM 36

1 Min : DB Biceps Curl, alternating. Work 40 sec.
2 Min : 10 High Hang Power Clean, TnG
3 Min : 8 Burpee Box Jump Overs 24"/20"
4 Min : 25 Sit Ups
5 Min : Max. Double Unders
6 Min : Rest

Bench Press

5 x Max Reps @ 65 - 70%. Target 12 - 18 reps every set.

Send Off 2:30

Maastaveto 3,3,3 jätä 1 toisto varaa, joka sarjan jälkeen sama toistomäärä leuanvetoja

Nousevat painot, 2 min tauot

Bulgarian split squat 4x6+6 v3

For time:

50/40calories machine
50 Goblet squat @24/16kg

Thrusters

4 - 4 - 4 - 4 - 4

75-80-85-90-95 of 3RM thruster

Back Squat 5x2
77,5->87,5%

15 min EMOM

1. 40 DU
2. 2 Rope Climb (Legless if Possible)
3. 8 Weighted Sit Up / GHD Sit Up

6 x 2 min on / 1 min off (A, B, A, B, A, B):

A) 10 burpee box jump
- remaining time max cal erg

B) 15 DU
- remaining time AMRAP of:
10 air squat
5 V-up

For time :

21-15-9

Hang Power Cleans 42,5/30kg
Wallballs 20/14p

TC 6