10min EMOM
5 Thrusters (65/95)
Burpees for the remaining time

WARM UP
2 Rounds

30 jumping jacks
30 squat rotations
30 scorpio

STRENGTH/SKILL
4x15/leg bulgarian split squats. As heavy as possible
after every set 60 sec wall sit

WORKOUT
Emom 12min
1. 10 push ups + 5 burpees
2. 20 jumping lunges with weight

COOL DOWN
5-10min stretching and calm breathing

Rebel open laji 1

Sen jälkeen oma valintainen treeni

20min amrap

10x push-up
15x air squat
10x jack knives

In 5min find your max weight of

Clean and two STOH

– Global Foam Roll Hamstrings x 60s each
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

5EMOM STRICT PULL UPS (MYÖTÄOTE)
1+1
1+1
1+1
1+1
1+1

25(weight 65)
front squats
squats
overhead
400 mtr run
25
press
push press
jerk
400
squat clean
jump shrug
drop squat

Each round for time
E4MOM x 4

10m HSW
80m SB bearhug carry @150lbs
10 kipping deficit HSPU