4x8 bo

EMOMx15 (5rounds)
1-2) 18/15 cal row + max burpee over rower
3) rest

4 Rounds For Quality

• 10-15x Floor Press
• 15 Banded Face Pull
• 10/10 KB Side Bend

E2MOM X10
Alternating A&B

A)
- 1 Round Of Macho Man
- 5-10 Bar Over Burpee

*Macho Man = 3 Power Clean + 3 Front Squat + 3 Shoulder to Overhead

B)
- 15 Air Squat
- 10 V-Up
- 5 Strict Pull Up // Banded // Jumping

DB box step overs
Pull-ups / jumping pull-ups

TC 10

For time

• 10 1 ½-bodyweight deadlifts
• 10 bodyweight bench presses

• 10 ¾-bodyweight squat cleans

• 9 1 ½-bodyweight deadlifts

• 9 bodyweight bench presses

• 9 ¾-bodyweight squat cleans

• 8 1 ½-bodyweight deadlifts

• 8 bodyweight bench presses

• 8 ¾-bodyweight squat cleans

• 7 1 ½-bodyweight deadlifts

• 7 bodyweight bench presses

• 7 ¾-bodyweight squat cleans

• 6 1 ½-bodyweight deadlifts

• 6 bodyweight bench presses

• 6 ¾-bodyweight squat cleans

• 5 1 ½-bodyweight deadlifts

• 5 bodyweight bench presses

• 5 ¾-bodyweight squat cleans

• 4 1 ½-bodyweight deadlifts

• 4 bodyweight bench presses

• 4 ¾-bodyweight squat cleans

• 3 1 ½-bodyweight deadlifts

• 3 bodyweight bench presses

• 3 ¾-bodyweight squat cleans

• 2 1 ½-bodyweight deadlifts

• 2 bodyweight bench presses

• 2 ¾-bodyweight squat cleans

• 1 1 ½-bodyweight deadlift

• 1 bodyweight bench press

• 1 ¾-bodyweight squat clean

LÄMMITTELY
2 kierrosta - 40s./15s.
1. Pull over vk
2. Lantionnosto + vk käsien vienti kohti jalkoja
3. Lankussa käden ojennus eteen (toisella kierroksella kierrot)
4. Lantion dippaus lp päällä
5. Rintarangan ojennus boksilla
6. Valakyykky vk

VOIMA
4 x 6-8 etukyykky

AMRAP 12min
12 rengassoutu
6 + 6 yhden jalan lantionnosto
6 + 6 kk kierto alhaalta ylös käyntiasennossa
12 lankussa olkapääkosketus

Heavy DT

AF WEEK 7, Day 1

CONDITIONING:

Tabata RKBS 8 rounds:

20sec: RKBS
10sec rest

Target: go heavy with the KB!

Hang clean pull 4x6 reps