EMOM 36

1 minute : 6-8 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB's
3 minute : 0:40 Ring Plan Hold
4 minute : 10 Wallball
5 minute : 10-12 Strict Knee Raise
6 minute : 10 Push Ups

For time

• 250/300-meter row
• 10 deadlifts

♀ 155 lb
♂ 225 lb

HSPU
HS walk
bar and ring MU

1. 30s hollow hold
2. 30s plank hold

8min alkavalla minuutilla

2 rinnalleveto + 1 raaka työntö, maltillinen paino

Pendlay row (pronated) 5x5 reps

Aikaa vastaan:

21-15-9
Raakatempaus 40kg/30kg
Burpee tangon yli

TC: 7min

Rest Day
Take this day for relaxing and for doing something else that training.
Spend time with the people who mean something to you and be the best version of yourself.

Max effort Banded floor press with narrow grip
5-4-3-2-1-1-1-1
2min recovery
Proceed by following steps:
5r @ 40%, 4r @ 50%, 3 @ 65%, 2r @ 75%, 1r @ 85%
At this point extend your rest to 2min between sets.
1st. 1r @ 95%
2nd 1r @ 100%
3rd 1r @ +100% (new pr attempt)
Do not overestimate the weights on last set.
Be smart! For real!

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