EMOM12
1. 30s seated leg raise
2. 30s side plank (L)
3. 30s side plank (R)
4. 30s Arch rock

EMOM 12

1 minute : 10 Box Jumps 24"/20"
2 minute : 8 Power Cleans 60/42,5kg
3 minute : 3-7 Strict HSPU

4@up to RPE10 *could do 0-1 more reps, then DROP SETS 3-4x4@-10%
*target load of max ~85%, sp-%, rest btw sets 3min

EMOM 16 Work 0:40 / Rest 0:20 ( AMRAP )

1 Minute : Row Calories
2 Minute : Ring Rows
3 Minute : Bike Calories
4 Minute : Sit-Ups

Chinese Dumbbell/Kettlebell Row

2 x 12
2 x 10
3 x 8

Go Every 2:30

FOR TIME
5000m Row/Ski or Bike Erg 10000m

• Every 3:00 not including 0:00, complete Burpees: 15,12,10 or 5 Reps.
• RPE 8
• Cap 33:00
• Video: https://vimeo.com/927720362?share=copy

Push press

8-6-6-4

1-2 reps in tank

6 Sets Of :

6 Chest Supported Dumbbell Row, AHAP
10 Bicep Curls, w/ Barbell, AHAP

Go Every 3:30

3 Rounds for time:
30 Double Unders
20 Burpees
10/7 Cal Bike/Row/Ski

Goal: Challenging pace but room to speed up in the last minute with a sprint finish
Timecap: 11:00

Extra:
Banded Pushdowns with an underhand grip: 4 x 20. Rest 60s.