5x5 Barbell Bent Over Row
- Go by the feel
- Rest 2-3min btw sets

"NAUGHTY OR NICE"
IN TEAMS OF 2.
EMOM x 32 MINUTES*
MIN 1 - :50 Max Cal Row/Bike/Ski
MIN 2 - :50 Max Burpees
MIN 3 - Max Team Deadlifts
MIN 4 - Rest

*P1 will start on MIN 1 & P2 will start on MIN 2. Partners then switch Row & Burpees. MIN 3, Team completes max Deadlifts on same bar, one athlete working at a time. MIN 4, Team Rests.
- Deadlift aim for 15 reps total per round
- RPE 9
- Video: https://vimeo.com/893663863?share=copy

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00 Calf Smash on Barbell
:30 Prayer Stretch on Barbell/Foam Roller/Floor*
5/5 Groiner w/Thoracic Rotation**

-Rest as Needed b/t Sets-

*Hands can be on top of each other or side by side on top of the barbell or foam roller. Send the hips back and drop the chest towards ground.
**Keep back knee off the ground, driving back leg up, actively engaging hips. Rotate down and away from the leading leg, then twist and reach up towards the leading leg.

With pair YGIG:
AMRAP 40
80cal row
80m wheel barrow
80 box step overs
80m DKB farmers carry
80 DDB push press
80m DDB walking lunges
80 plate sit up
80m shuttle run

Taitoharjoittelu 20 min MU/Kipping/HS

Kondis (RPE 6)

1.Ring Muscle Up x 6 (RPE 6)
2. Walking lunges x 12 o/v
3. Kipping 30s
4. Dip x 6 (Rpe 6) + deep dip hold x 10s
5. Hollow body rocks x 20

AMRAP 18 min

For time

• 9 deadlifts
• 15 front squats
• 21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk

20 min AMRAP:
27 Ab Mat sit ups
21 Dumbbell Bench Press (50/35’s)
15 Pull Ups
9 Shuttle Runs

E1,5MOM’9
Build Clean up to 85-95%

Aloita alhaisemmasta prosentista ja lisää joka treenikerta tähdättyä painoa 2,5%

3x5 80% Emomin korkeimmasta nostosta
3x3 85% Emomin korkeimmasta nostosta
3x1 95% Emomin korkeimmasta nostosta

RestDay!

70 minutes @ HR zone 3

Use any machines as you like.