4 x 7 Front squats from the ground

Week 6/18: 5/3/1 EMOM
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM

unilateral KB front rack hold TABATA

frontsquat 3x5 @rpe8

Trap bar deadlift 4x5

5 rnds for time:
5 HSPU / pike push up
10 DU
5 devil press
10 DU

T.C.: 10'

A.
Backsquat
20-15-10-5

B.
10-8-6-4-2 Frontsquat (barbell from ground)
35 DU’s btw sets

C.
3 Sets:
2x
20 Cal Bike-erg (Echo,echo,Air-runner)
20m DB Walking lunges
2min rest btw sets

D.
3x
2min ON / 2min Off
40 jumping lunges
Amrap DU

E.
Tabata:
Flutter kicks / Toe touches

From 0-8 min do
50 squat
40 sit up
30 push up
20 burpees

From 8-14 min do it again

From 14-18 min do it a third time

Fail to teach the timer the you are timecapped, but start next round, else you rest until next round starts

5 rounds
10 backsquats
20cal bike standing

5 rounds

8 douple dumppel frontsquats
12 sumosquats
20 air squats

AMRAP 25min

200m run
20 air squats
15 sit ups
10 push ups
5 burpees

1min max handstand walk