EMOM20

1. 20sec HS hold
2. 12 T2B
3. 15/15m Mixed carry
4. 12 Alt. DB Z-press (3-0-X-1)
5. Strict ring pull up 6 (2-0-X-2)

AMRAP 20
2 Rounds of CINDY*
1 Round of D.T**

*5 Pullups + 10 Pushups + 15 Squats
**12 Deadlifts + 9 Hang Power Cleans + 6 Jerks 70/50kg

Find a heavy set of 3 reps

”5 min abs”
1 min: Hollow rock
1 min: Sit-ups
1 min: Scissors
1 min: V-ups
1 min: Flutter kicks
_

Death by shuttle run*
Keep going until 20 minutes is up. If you fall off the pace, start over from 1.

*10m posts.

3 Front squat + 6 Back squat x3
(~87.5-90%)

Rest 3-4min btw sets.

12min ajan
1min erg/jog/su
8/8 bottom up kb press
10/10 windmill
10 ring row
20s hs hold

Deadlift 3x3
1@65%
2@70%
3@72,5%

Clean & Jerk
15x Every :20sec - 1 C&J @60-75%
10x Every :45sec – 1 C&J @75-80%
EMOM 7 - 1 C&J @80-90%

Deadlift 6x8 55-60%
1:30 min rest

A) Front Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. Goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 6 x 4 at the same weight, focusing on technique.

B) Romanian Deadlift
3 x 10. Rest 90s.

• building in weight
• slow & controlled tempo