EMOM 12

1 Minute : Double Unders ( Only Du´s )
2 Minute : 10-15 Diamond Push-Ups
3 Minute : Plank

Score : Total Double Unders

1 x 3 (65%)
1 x 3 (75%)
1 x 3 (85%)
3 x 3 (90%)
1 x 3 (95%)

Percentage from 1RM

AMRAP 5 x 4

7 Hang Power Clean 45/30kg
5 Push Press 45/30kg
3 Front Squat 45/30kg
10 Hanging Knee Raise

Rest 3 min btw. AMRAP´S

Accessory 20 minutes:

8 + 8 Banded Hamstring Curls
12 Tuck Ups
60s Wall Sit
6 + 6 One Arm Kb Swing

Build to a heavy 5 rep bent over row with barbell
Then -10% for 3 x 5

EMOM/5
5-10 pull ups or jumping pull ups

EMOM/15
1. 12/10 cal erg
2. 4-8 TTB/kipping levers/K2E/Knee raises
3. 50 double unders or 100 single skips

Finisher - 200m farmers carry with 2 16kg
Every time you break 5 burpees

Tabata hollow rocks/hollow hold.

Then accumulate 30 challenging
ring rows. Have body as parallel
to ground as possible.

3 rounds
- Bulgarian split squats
- AB Mat situps

3 rounds
- RDL (Heavy DB)
- Max+ dragon flag variation

3 rounds
- Squats (heel raised, not too heavy, high reps, slow excentric)
- Side bends, lighter, high reps

MAX+ : Do the max reps, take a very short break (5 sec max) and try to do a couple more

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - :45 Lat Stretch
MIN 2 - 5/5 SA Half Kneeling Bottoms Up KB Press
MIN 3 - :45 EZ Jog/Walk

Amrap

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