EMOM 10

1 min : run 200m
2 min : 4 high box jumps

10RFT:
7 TTB
10 box jumps 24/20"

TC 10

For time:

60 Kb swing 32/24kg
14 HSPU
40 KB swing 32/24kg
12 HSPU
20 KB Swing 32/24kg
10 HSPU

EMOM x 30

1) machine
2) 5-10 pull up + 5-10 box jump over
3) rest

EMOM 18

1 minute : 1-3 BMU / 1 - 3 CTB / 3 - 5 Kipping Pull Ups
2 minute : 40/30/20/10 Double Unders
3 minute : 1 - 8 Kipping HSPU

What your learn?

8 x E2MOM alternating
1. 8-10 straight legged deadlift
2. 2-4 weighted pull up
- four sets of each

AMRAP20
10 all out pulls on a rower (damper 10/8)
20 wall ball
80 m farmers walk 32/24kg

E3MOM
7 x 4-6 OHS
- leave 1 rep in the tank

E1.20M x 6

1 snatch high pull + 2 hang power snatch + 1 ohs @55-65% of 1RM

Huom! Pidä painot kevyinä & teknisinä! Sarjat voi tehdä nousevalla painolla.

Back Squat
8reps @70-75%
6reps @75-77,5%
2x4reps @82,5-87,5%