EMOM9

10 Bent over row
5+5 Bulgarian split squat w DB
6+6 DB biceps curls

10 rounds for time:

1 rope climb
100m run

10 Rounds , go every 60 to 90-seconds

1) Set of Ring muscle-ups
2) Set of Wall-facing handstand push-ups

• 5 rounds/movement, alternating

Accumulate EXCELLENT repetitions on each movement. Do a single (big) set each round. This can be done as alternating EMOM, E75s or E90s (depending on how much rest you need to keep the quality high). How big a set is repeatable for you?

21-15-9 reps, for time of:

• Hang power cleans
• Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 75 lb ♂ 115 lb

For time:

• 21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
• 15-calorie row
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
• 15-calorie row
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 15-calorie row
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
• 9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
• 15-calorie row
• 21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

10-9-8-...2-1
Power Snatch
10-9-8-...2-1
OHS
Increase weight with 5 kg each round, to finish with 80-90% of 1RM

Every 90 s for 24 min (4 sets each):
A. DB shoulder press x 10 RPE9
B. KB gorilla row x 6-8 (per arm)
C. Dual KB farmers carry x 20 m
D. strict T2B x 8-10

EMOM x 12 (3 set each)
1st 50 s ergo
2nd 6-8 yoga push ups
3rd 6-8 cossack squats (per side)
4th 6 dual plate Cuban presses + 8-10 scap push ups

Warm Up
2 rounds
2 min cardio
50 single unders '
15 hip bridges
15 air squats
5 inch worm with push ups
5 dynamic squat strech
10+10 suitcase deadlift
10 wall squats

Strenght
Overhead squat skill
For Quality and Load
OHS 5x5 reps
rest 2-3 min bwn sets

Every min for 16 minutes
min 1 - Single arm DB Power Cleans x 8-10 reps (alt hand from floor, heavyish)
min 2 - DB row 5/5 and 5-10 push ups
min 3 - DU Practising x whole minute
min 4 - rest minute

Every 4 min for 12 minutes (3 set)
12 reps Back Squat @ ~70% of 1RM