STRENGTH

E2MOM x5

4 Back Squat @RPE 3 to 3+ and
5 High Box Jump

Nice and easy, deload style

5x 90s On/ 30s Off

1) row
2) echo
3) 10 kbs + 10 sit up (amraps)

40% of Max pull up reps so 10% increase.

AMRAP 37

Row 30/22 Calories or Echo Bike 25/18 Calories
8 Muscle Clean + Squat Jerk 40/25kg
40 Double Unders / 20 Bar over Burpees
5 Negative Pull Ups, 3 sec down
0:30 + 0:30 One leg Glute Bridge Hold

For time

45 sit up
35 air squat
25 medball clean
35 air squat
45 sit ups

2 rounds
1:30 cardio machine
10+10 suitcase deadlifts
10+10 single arm upright row
10+10 half kneeling press
then
10 push up to downdog
10 dynamic squat strech
10 lunge elbow to floor strech
10 scap pull ups
5 barbell hang squat cleans + 3 split jerks

2 rounds
2:00 cardio
10+10m bear crawl (forward / backwards)
5 russian baby strech
10 tuck ups
10+10 single arm ring row
2 wall walks
:30 Bar Hang

then prep for todays wod

5x8 Ring Dip
Box Dip
Banded Dip

40 Double unders
10 t2B

Warm up
2 rounds
1:30 cardio machine
10+10 single leg rdl
10+10 single arm front rack squat
10+10 single arm push or strict press
then
5 push up to downdog
5 dynamic squat strech
10 lunge elbow to floor strech
10 scap pull ups
10 barbell thrusters