EMOM 2 x 3

Deadlift 8 reps

50-60%

For time:
30 Front Squats @70/47.5kg
30 Bar Muscle-ups

• 10:00 Time Cap
• Scale options for BarMU: Chest to bars, kipping pull-up, jumping bar MU (10 x UB push-up required), 30 ring row + 30 push-ups

Hang power clean into power jerk
6x2x1+1
2 reps in the tank
5s. Pause at the receiving position.

Strict Pull-ups with medium grip: 5 x 5. Rest 1:30

• Options: 2 warm-ups sets then 5 "work sets"
• add weight
• BW
• Partner Assisted Pull-ups
• Ring Rows: 5 x 10. Rest 60s.

Squat Snatch: 10 x 2. Rest 60-90s.

• Add weight each set or focus on technique.
• Reset between rep 1 and 2
• Option Strength: Front Squat: 5 x 5 @ moderate to tough. Rest 90s.

1A) clean 4x2x70%
1B) hoppa och skutta

3 sets for quality (14 min work time)

Double DB/KB front rack carry 60m
Sled push 40m
Strict t2b 8-10 reps
-Rest ~20 sec between the movements and after round rest 1 min

Shoulder press 5x5x70%
5+ @70%

Open 14.4.

MEN includes Masters Men up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 9kg
30 cleans 60kg
20 muscle-ups

WOMEN includes Masters Women up to 54 years old

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 6kg (vanerin päälle)
30 cleans, 42,5kg
20 muscle-ups

MASTERS MEN includes Masters Men 55+

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 9kg (vanerin päälle)
30 cleans, 52,5kg
20 muscle-ups

MASTERS WOMEN includes Masters Women 55+

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 4kg (vanerin päälle)
30 cleans, 30kg
20 muscle-ups

Press 3 x 5 (Add 2,5 kg to last workout)