"50 min with the bar”

50 min EMOM:

1-10min: 5 Power Snatch + 5 T2B
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU

Loading: 20/15kg

Every minute on the minute do 5+5 on the same minute.
Scale the loading and reps if needed. You should have around 30sec rest on each minute.

Ring Muscle up

Wod
14 min amrap
200m run
2 muscle up
4 handstand push up
8 kb swing 24/16kg

5 kierrosta aikaa vastaan:

• 10 raaka rinnalleveto (N 42,5kg / M 60kg)
• 10 burpee♥️

300m run
1 min rest
30m row
1 min rest
100 DUs

E3MOM for 18min (6 rounds total)
Odd rounds
6 Strict chin-ups
10 Cossac squats

Even rounds
6 Dips
10 Cossac squats

CONDITIONING

Airbike Intervals

E2MOM x5

10sec max effort

RPE 5

You can step of the bike during rest. Give everything you have on each round!

1A) strict HSPU 3x1
1B) behind the neck pull ups 3x1

10 min Emom
3 power clean 75-80%

1) clean + hang clean 5x(1+1)x 75%
2A) bulgarian split squats 4x(3+3)x40%
2B) high box jumps 4x3
3A) wide grip strict pull ups 3x5
3B) kb shoulder press 3x(6+6) AHAP
4) plank + side planks 1+1+1 min

6 kierrosta: AMRAP 2min työ / 1min lepo

• 9 thruster (N 30kg / M 42,5kg)
• 7 toes-to-bar
• 5 burpee-boksihyppy (N 50cm / M 60cm)

Jatka tauon jälkeen siitä mihin jäit.