75 thrusters 65/45
EMOM 4 bar facing burpees
*start on 4 burpees

EMOM 10:
1. 10 Banded DB Bench Press
2. 50% of day's max Chin Ups

Ennen EMOMIA:
Bench Press 1RM in 10min.
Then, find max reps in Strict Chin Up in 5min

21-15-9
Dl 100 kg
Strict hspu

3 rounds
1min row for calories
1min burpees
1min thrusters
1min rest
at 12:00
2 min kbs 24/16
2 min wall balls 9/6
2min box jumps
at 19:00
3min kb snatch
2min push ups
1 min split jumps
For total reps

Team of 3
Я Егор, Ваня
500 du
400 kbs 24 kg
300 Cal row
200 v-up
100 pc 60 kg

Jerk
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 5 – 1 rep @ 80%
*Set 6-8 – 1 rep @ 85-90%
Rest as needed

Please use blocks for these.

BENCH PRESS

4x3
After each set: 4 strict c2b
Rest as needed

• käytä kumpparia chest to bareis apuna jossei muuten rinta osu tankoon
• hallittuja leukoja

21-15-9
TTB
Row For Calories

FOR TIME Team of 2

1200 mt Run (syncro)
75 KB AS 24/16
75 T2B
75 KB Alt Lunges 24/16
75 Wall Ball Shots 9/6
75 Box Jump
1200 mt Run (syncro)

LUNGES

Every 3min x3
8+8 back rack lunges

• huomaa pienempi toistomäärä