Bulgarian Split Squat
2 x 7+7
2 x 5+5
1 x 3+3
Send Off 3:00

BMU
warm up: calssic gym
2x10 pull up 2x10 push up
core (to floor)
3*30" hollow / arch hang
2x10 kipping
bend BMU 4x10

Skill: BMU with box 2leg 1leg
BMu with Bend

Workout: 45sec work 15 sec rest 10'
1,6: push up
2,7: v sit
3,8: pull up
4,9: plank
5,10: hs

30 minutes Of:
8 Front Squats DBS or KBS @ Heavy
10 Ring Dip
8 Weighted Sit Ups, plate
15/12 Cal. Row
5 Bar MU
Rest Btw. Movements as needed.

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 6
25 Box jumps 30/24"
15 Sit Ups

EMOM 8':
1-3 Muscle up / banded muscle up

EMOM 8':
a) 10 Ring row
b) 5 Strict HSPU

AMRAP 16':
50 DU
40 WB
30 Box jump over@60/50cm
20 Deadlift@60/40kg
10 Hang clean@60/40kg

Nei 4 minuti per 5 round
50 du
20 cal bike erg
10 front squat 60kg
Il risultato è il tempo del giro più lento

Tempo etukyykky 5 x 3

Laske 1-2-3 alas mennessä. Kevyt paino.

• 5 Min EMOM of:
Double Unders 30-50 reps +
3 Rounds Not For Time
10 Goblet Squats @ 31X1 Tempo
rest 30sec
10m Lateral Band Walk/side
rest 30sec
10 Ring Row 20X0 Tempo
rest 60sec

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
3' rest
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
3' rest
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%