EMOM x 30

1) monostructural
2) round of cindy
3) core/rest

EMOM 16

1. 8-10 Ring row
2. 10-12 Burpee
3. 12-14 V-ups
4. 14-16 KB swing @24/16kg

3 Rounds

6 - 5 - 4

30s rest between sets

@ 45% of max BS

3 Pause Front Squat
10 seconds in bottom position
Light weight

3 Pause Front Squat
5 seconds in bottom position
Medium weight

3x3 Pause Front Squat
2 seconds pause in bottom position
Heavy weight and perfect reps

Rest 90-120 seconds between sets
Use weightplates under heels to get deeper than normal.
Focus on doing reps with optimal technique.
All sets from floor.

2 Strict Chin-Up
4 Thruster 20/15kg*

*Focus on flawless form!

2 x 2

More weight, less reps ;) Almost there...

Accumulate 3 minutes of L-sit

A1)
Deadlift 5,4,3,3
3 sec Isom.stop 5cm off the floor

Rest 1:30

A2)
Shoulder Press 5,5,4,4
2-2-X-1

Rest 1:30

go heavier than last week*

Squat clean thruster (1RM)

20min AMRAP:

• 10 Push Press (N 40kg / M 52,5kg)
• 10 Swingi (amer.)(N 16kg / M 24kg)
• 10 Boksihyppy (N 50cm / M 60cm)