EMOM12
A) 10 SHSPU
B) 10 Ring dip
C) 10 GHD
D) Rest

2-4 rounds:

20-40s wall stretch
20-40s calf stretch

5x5x15-35kg

For time:
100 Front squat
Every 2 minute 6 bar over burpee

Rx 25/ 35 kg

4-6-8-8-6-4
Pistol squats
Devil's press + box step overs w DB 2x12/16kg
HR push ups

For time

• 3 power cleans
• 6 push-ups

• 9 air squats

• ♀ 95 lb

• ♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

3 rounds

1 power clean @85%
2 power clean @80%
3 power clean @75%

Rest 2 min between sets

8/4-6/3-6/3-4/2-4/2-4/2-2/1-2/1-2/1-2/1

Srtict Pull-ups

8/4 E2MOM
6/3 E1,5MOM
4/2 EMOM
2/1 E0,5MOM

0-2/2-3,5/3,5-5/5-6/6-7/7-8/8-8,5/8,5-9/9-9,5/9,5-10

3 rounds
- rows heavy
- curls sync, max+
- skull crushers ext. max+

3 rounds
- Bulgarian split squats w. Heavier weight

3 rounds
- Bent over rows
- hammer curls, max+
- DB pullovers, max+

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more

Bench press 5x10