2 Rounds (A+B+C+D+ A+B+C+D)

A
AMRAP 5
1-2-3-4-5-6-7…
Hand Release Push-Up
8 Alt Jumping Lunges

2MIN REST

B
AMRAP 5
1-2-3-4-5-6-7…
Pike Push-Ups (feet@ground)
20 Double Under / 40 Singles

2MIN REST

C
AMRAP 5
1-2-3-4-5-6-7…
Strict T2B / K2E
50m Run

2MIN REST

D
AMRAP 5
1-2-3-4-5-6-7…
DB’s Romanian DL
4 Burpee Over DB’s

2MIN REST

PERFORMANCE
AMRAP x 15 MINUTES
400m Run / 1+½ Stairs
20 Push Press @35/25kg
200m Run / 1 x Stairs
20 Overhead Alt. Lunges

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FITNESS
AMRAP x 15 MINUTES
400m Run / 1+½ Stairs
20 Push Press @ light
200m Run / 1 x Stairs
20 Backrack Alt. Lunges @ light

• RPE 7
• Video: https://vimeo.com/827179241?share=copy

2 Rounds For Time:
125 Double Unders
600m Run (750/600 Meter Row)
50 Wallballs

KILOS: 9/6

Floor Press for load:
#1: 10 reps

5 kierrosta aikaa vastaan:

• 10 kahvakuula rinnalleveto & työntö
• 30m front rack carry
• 15 maastaveto kahvakuulilla
• 30m farmarikävely

Tuplakuulat. Käytä niin raskaita kuin mahdollista.
Kuulien paino kommenttiin.

3 RFT :

20 Double Unders
15 Push-Ups
40 Single Unders
10 Hand Release Push-ups

Deadlift
1x5 @65%
1x5 @75%
1x5+ @85%
Last set is an AMRAP set. RPE 7 there
- Based off of 90% of Heavy 1-Rep. So, if you did 85kg for the 1RM, take 90% of that as your 'training max': 76.5kg. All the percentages today and in the coming week's will be based off a 90% training max.
Week 2 of 6

EMOM x 12 MINUTES
MIN 1 - 4 Burpees + 3 Shoulder to Overhead @60/43kg
MIN 2 - 4 Burpees + 4 Shoulder to Overhead
MIN 3 - 4 Burpees + 5 Shoulder to Overhead

Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the beginning.
RPE 8-10

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-
Use small, LIGHT plates.

A) Power clean & push jerk
3x3 @65-75% 1RM
3x2 @75-85% 1RM
5x1 @85%+

B) Core
On the minute for 4min
5s hollow hold + 5 hollow rock + 5 v-up / tuck-up + 5s hollow hold

Rest 2min

On the minute for 4min
5s arch hold + 5 arch rock + 5 back ext. + 5 arch rock

EMOM42
1. 30s Bent over Row (Barbell)

2. 30s Hollow Hold

3. 30s Front Squats Barbell

4. 30s Push Ups

5. 30s Hang Power Clean

6. 30s Mountain Climber

7. Rest / Ergo