Pendlay row (pronated) 5x5 reps

AMRAP 6:
60 Deadlifts
Max Calorie Bike Erg 

Directly Into..

AMRAP 6:
45 Hang Power Cleans
Max Calorie Bike Erg

Directly Into..

AMRAP 6:
30 Shoulder to Overhead
Max Calorie Bike Erg

Barbell: 52 / 38 kg

Complete as many rounds as possible in 12 minutes of

• 10 right-arm dumbbell overhead squats
• 5 bar muscle-ups
• 10 left-arm dumbbell overhead squats
• 15 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

15' EMOM
1: 5/5 kickstand dbl KB deadlift
2: 5/5 gorilla row
3: 10-20" active hang

5k row for time

E3MOM x4:
6 tuck up / kipping k2e
8/5 cal row
12 s a. db stoh

Target: work 1:00-1:30 / interval

WARM UP
10 Min cardio warm up.

STRENGTH/SKILL
Friday pumpin !

EMOM 35min

1. 10 bicep curls
2. 20 glute bridges
3. 15 Delt fliys ( change front - side - rear delt flys)
4. 20 calf raises
5. 20 floor press

Yea baby....!

COOL DOWN
10 min calm relaxed breathing. Lie flat on back. then stretch calfs and biceps and chest. foam roll whole body.

A1) power clean+front squat to jerk 4x2+2
B1) ek 3x6 (68%) 45, 50, 52.5 kg
C1) prop jerk 4x3 keppi, tanko, 20 kg
D1) front squat+jerk 6x2+1 (70%) 35, 40 kg
E1) push press 3x8 (68%) 25, 30 kg

WARM UP

15-20 jog or bike ride. get really warm

STRENGTH/SKILL
16 rounds
20 second on 10 second rest

Plank variation during the 20sec. Change the plank from side to on ellbow to on hands to hollow rocks. One arm off ground or one leg off ground. change it up.

4x 20 sit ups
between sets 60 sec wall sit.

WORKOUT

5min amrap
10 push ups
30 jumping jacks
20 goblet or any squat with weight in front of your body. Use heavy backpack for example.

Rest 2min

5min amrap
10 burpees
20 lunges use weight
30 plate jumps ( jump on 5-10 cm plate or step or jump over the backpack.

COOL DOWN
5-10 min calm breathing and stretching.