EMOM 10
1. 6-8 bulgarian split squat/leg
2. 8-10 seated KB press

EMOM 12

1: 3 squat clean (@ 65-75 %)
2: 3-6 bMU

Focus on quality movement.

Lepoja

150 min

1.Skill
A. HSW practice for 15 min
B. RMU practice for 35 min
- Progressions
- MU x 1 rep + attempts

2.JG SC 16.3.2018
A. 3 rounds:
30 sec. straight arm plank
30 sec. straight arm unilateral plank, lift left hand + right foot
30 sec. straight arm unilateral plank, lift right hand + left foot
30 sec. side plank / side

3.Weightlifting from ATP PS 16.3.2018
A. 8 - 10 sets of 1 jerk, go. e. 60-90 sec

4.Conditioning from ATP E 16.3.2018
A. 10 rounds of: 1 min on, 30 sec off (total time 30 min):
A1. Row 7 cal + 10 box jump
A2. 8 thruster @ 30 kg + 8 C2B > 25 kg

Result 1: 10 rounds
Result 2: 8 rounds + 10 reps
173/185

Each 3min with 200m run buy-in.
Choose five movements, one for each 3min.

Shoulder Press: 5-5-3-3-1-1 75#, 95#, 115#
rest 5 min then:

5 rounds

10 Deadlift

10 Hang power clean

10 push press

95#

Really wanted to do this one in under 10 mins. Knew my deadlift and hang power clean was fine, and that the weakest part was the push press.

A: 8min emom
3x clapping push ups
B: CGBP 5rm@ RPE7 + 2 delad sets @90%
C: Superset x3
C1: Shoulder press x8
C2: DB row x8-12/arm
D: Ocklusionsböj @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set
E: Ocklusionscurls @35% 1rm 30-20-20-20, ok att gå till failure, vila 30-45sek mellan set

For time:
50 box jumps
50 jumping pull-ups
50 kb swings (35#)
50 walking lunges
50 KTE
50 push press (45#)
50 back extensions
50 wall ball shots
50 burpees
50 double unders

Strict Chin-Ups

Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

TimeCap 15

PK - Kuntoilua