Emom 36
1. Cindy (5 pull ups,10 push ups,15 air squat)
2. 12 DL 70kg/50kg
3. Cindy
4. 9 hang clean 70kg/50kg
5. Cindy
6. 6 STOH 70kg/50kg

Total reps
90 pull ups
180 push ups
270 air squat

72 DL
54 Hang clean
36 STOH

• 8 Interval of:
Row 4:00 @ 85-90% MHR
2:00 rest each interval

E2MOM 5
5x Bench Press

E2MOM 5
5x Deadlift

21 – 15 – 9
Cluster (25/35kg)
Bar over burpee

Tc: 10min

Strict Chest To Bar Pull Ups
20×3
Rest as needed.

18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

1)
Sots press 4 x 2
**
2)
Squat snatches from power position + snatch balance
(2 sec. Pause in the dip and in the catch) (1+1) 10 sets. Every 90 seconds.
**
3)
Snatch hi-pull 6 x 2

For Time:
15 Back Squats 225/155lbs
10/7 Calories on Bike
12 Back Squats
10/7 Calories on Bike
9 Back Squats
10/7 Calories on Bike
6 Back Squats
10/7 Calories on Bike
3 Back Squats
10/7 Calories on Bike
(Take bar from the rack.)

AMRAP 5:00
10 x Band Pull Through
5/leg x Single Leg Glute Hip Thrusts - Front Foot Elevated

Then,

Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5 x 1:30 Max Cal row

Rest 1:00 Btw sets.

1. Ring Muscle-Up Test
   Max Set
   1 attempt

2. Conditioning
   AMRAP 18:
   18 Calorie Row
   15 Wall Balls (20/14)
   12 Dumbbell Snatches (50/35)
   9 Toes to Bar

3. Pause Overhead Squat
   Build to a Moderate Single
   3 second pause

4. Squat Snatch
   On the Minute x 12 (3 Rounds)
   Minute 1 – 3 Reps @ 70%
   Minute 2 – 2 Reps @ 75%
   Minute 3 – 1 Rep @ 80%
   Minute 4 – Rest

5. Back Squat
   2 Rounds:
   7 Reps @ 72%
   5 Reps @ 76%
   3 Reps @ 80%
   Rest 2:00 between each set of squats