5 rounds for quality of:
1 Seated Legless Rope Climb 4m
10 DB Bench Presses 25/17,7kg
15 Abmat Butterfly Sit-ups

OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 - 10/10 Seated Single Leg Lifts
MIN 2 - Band Tricep Stretch
MIN 3 - :45 EZ Jog (Nasal Only Breathing)

Strength circuit
EMOM 15
1. 8-16 Push ups
2. 4-8 Pull ups / Ring rows
3. 8-16 Goblet squats

3 Rounds For time

15 Deadlifts 142,5/92,5kg ( Max 75% @ 1 RM )
15 Strict Deficit HSPU 3.5"'/2"

TC 10

• If HSPU are your jamn, go big here and aim to break the deads.

• If dead are your jamn, go big on the deads and break the HSPU.

• The key here is to keep your breaks short.

OPTIONAL COOL DOWN
EMOM x 8 MINUTES
MIN 1 - 10 Alt. Glute Bridge Marches
MIN 2 - :45 Up Dog to Down Dog

5 rounds
1 min on 1 min off

ME OHS 61/43

For quality 10 plank seesaw
10 prone internal & external rotations behind body
10 dolphin push ups
5/5 DB windmill
8/8 dead bug

5rnds:
6 strict HSPU/pike push up
20 sec active hang
3 slow eccentric pull up (5-7sec down), from box

EMOM 60 @ HR Zone 3

1 Minute : 6 Shoulder press, AHAP
2 Minute : Row
3 Minute : 10 Toes To Bar
4 Minute : Echo Bike
5 Minute : 10 CTB
6 Minute : Single CrossOvers

Run 45 - 55 Minutes @ HR Zone 3

In every 3min x 4set
16 alt. DB snatch @moderate weight
8 pull up (sc:ring row)
4/4 one arm DB thruster

Score is the best time