EMOM 9

1 Minute : 0:40 Plank Hold
2 Minute : 0:20 + 0:20 Side Plank
3 Minute : 15 L Sit-Ups

6x5 min cardio of choice, 1 min rest between.

Row, ski, bike, run or

5AMRAP: 10 knees down push-ups, 10 empty barbell presses, 10 empty barbell squats, 10 empty barbell bent over rows

For time :

18 Power Clean 50/35kg
18 Ring Dip
Run 400m
15 Power Clean 50/35kg
15 Ring Dip
Run 400m
12 Power Clean 50/35kg
12 Ring Dip
Run 400m
9 Power Clean 50/35kg
9 Ring Dip
Run 400m

A,
Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
Floor Press 8-8-8-8-8, using heaviest weight per set

8 reps/side Sandbag Bear Hug Bulgarian Split Squat

Super set the movements.

B,
Teams of 2 - for time:
20 Synchronized Overhead Squats, 52/35kg
30 Synchronized Toes-to-bars
40 Synchronized Deadlifts, 93/65kg
50 Synchronized Wall Balls, 9/6kg
60 Synchronized Push-ups

Goal
Sub 18 mins.

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 30m
Lateral Sled Drag, pick load, L 15m/R 15m
Good Morning Sled Drag, pick load, 15m

15 kettlebell swing
7 DB's push press
7 DB's squat

For time

• 10 single-leg squats
• 20 double-unders
• 20 single-leg squats
• 40 double-unders
• 30 single-leg squats
• 60 double-unders
• 40 single-leg squats
• 80 double-unders
• 50 single-leg squats
• 100 double-unders

Upper-back Triset: 3 x 10 each. Rest 60s.
- pass thru + facepull-apart + pull-apart
+
15 breaths (6s inhale, 1s hold, 6s exhale, 1s hold)

Tabata of your choice
-8x20sec work/10sec rest

EMOM’12
1. 10 zombie squat
2. 12 hollow rocks
3. 12 GHD hamstrings
4. 8 Strict T2B