For time:

90 Burpees to target ( 15 cm )

EMOM 1 Rope Climb ( Start at rope Climb )

TC 10

Workout

12min EMOM

1: Strict HSPU (5-10)
2: Arm over arm sled pull (heavy)
3: Dip support hold/ Chin over bar hold (alternate holds each round)

Be aware for Clare

105 Pullups *
* when break, do 10 Hollow rocks

AMRAP4
-18cal AB
-18cal row
-18cal ski
-AMRAP burpees

*Repeat 4min AMRAP’s until you hit 70burpees combined. 1min rest between AMRAP’s.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Resisted Nasal Breathing: 15 Breaths
+
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Pari pientä kivaa Amrappia tangolla.
Vähän ylä kroppaa ja ala kroppaa.

Ev2MOM OHS 5x5 @105,110,115,120,125#
Strict Pull-ups 15x2 reps

DB rows with twist
Ring Rows ss BB rows

3 rounds:
15 Devils Press w/25s
300m Run
15 BBJ
300m run
15 Burpee Pullups
Rest 3min
Times: 7:46, 7:43, 6:57

5 Rounds For Time:
5 Deadlifts 110/75kg
20 Double Dumbbell 1-Arm Push Press 22,5/15kg
20/15 Calorie Assault Bike/ 30/24 Calorie Row

This week we are going to let the body recover from the pull/push program. It is recommended to do some mobility movements such as:

• Hanging on the bar
• Easy stretching
• Upper body mobility