EMOM14

odd: 4-5 push jerk
even: 1-2 rope climb

adv: 1 legless rope climb

WEIGHTLIFTING

2x Hang Power Clean + 1x Hang Squat Clean 

Every 60-90sec x9.

Add loading by feel. Heaviest set with RPE 3+

5 rounds, rest as needed

5 Back Squat
5 Weighted Pull-Up
10 DB/KB Bench Press

RPE 4 (2-4 reps in the tank)

"I Go, You Go":
10min AMRAP:
30 GTOH (40/30kg),
30 Sit-Up

2min rest

10min AMRAP:
21 Front Squat (40/30kg),
21 TTB
2min rest

10min AMRAP:
15 Box Jump,
15 Burpee

E2M x 4
12-14 Alt.

Strict Pull-Ups

4 x 12 - 15

Go Every 3:00

A) AMRAP 12
3–6-9-12-…
Handstand Pushups
Box Jump Overs
*6x7,5m Shuttle run after each rounds

Rest 3min

B) EMOM 12 (45-15)
1) Calories
2) V-Ups
3) Double Unders

Rest 3min

C) AMRAP 12
8 Pullups
12 Single Arm KB Clean & Jerk
16 Pistols

Split Jerk Doubles
Work on technique and use the rack.

For time:
30 DB Snatches 22,5/15kg
25 Pullups
20 Pistols
15 Handstand Pushups
10 Power Cleans @80% of 2RM
15 Handstand Pushups
20 Pistols
25 Pullups
30 DB Snatches

For time 10-8-6-4-2 reps
Hand release push-up
DB hang squat snatch 22,5/15