EMOM x8

1) 5-15 push up
2) 20-30s hollow hold

6min AMRAP

6 Raakariveä 50/35
6 Eturäkkiaskelkyykkyä
6 Tangon yli burpeeta

12:00 Window
2000/1600 Meter Row/Ski or Double distance on Bike Erg
then remaining time AMRAP:
12 Burpee
12 V-Up
12 Box Jump Step-downs @ 61/51cm

3 Rounds:

Max Reps Unbroken OHS. 42,5/30kg
Row 500 / Bike 1000m

Not for time. Result is total Overhead Squats.

AMRAP 20

60 American Swing 24/16kg
60 Double Unders / 120 Single Unders

3:00 ON / 2:00 OFF

21-18-15-12-9-6-3 reps for time of:

Thrusters
Burpees

Barbell 42,5/30kg

Target 15 min.
Time Cap 20 min.

Next Deload.

10x
Clean + Hang Clean + Jerk
- Go every 75-90sec, start from 70% and add....

"Tate Myre"
4 Rounds:
16 Box Jumps @60/50cm
11 Power Cleans @84/57kg
30 Russian Swing @ 24/16kg
21 Burpees
Timecap: 30 mins
Rx+: High Box, 100/70kg, 32/24kg

Tate Myre was a 16 year old Class of 2023 football player at Oxford High School and one of four students who were shot and killed on Nov. 30 in Michigan

Extra:
L-sit Hold Accumulate 90s

3RM

(5×3)

A) Pull-Up
Build to a 1RM in 5 sets. Rest 90s
+
Back off sets: 3 x 3 with lighter weight
Options: Weighted Pull-up, Pull-Up, Partner Assisted, Self Assisted, Ring Rows

B) Superset x 4 sets
Snatch Grip Pendlay Row x 8-10
Rest 45s.
DB Push-Ups x 8-10
Rest 45s.

Option: Knee push-ups with hands on DBs for scaling.