EMOM x32

1) bike
2) 1-5 wall walk
3) ski
4) 20-40m D-ball/sandbag carry

E4MOM, 5 rounds:

20/15cal row
10 front squat @40/30kg
10 bar facing burpee

Target under 2-2,5min / kiihtyvä tahti, jokainen edellistä nopeampi

4 kierrosta

20 kahvakuulasoutu käden vaihdolla
10-15 etunojapunnerrus korokkeilla

2min lepo

Warm-Up 10-15min

• Use 30min to Find 1RM Snatch

• Rest 10min

OTM 10 minute

Front squat x 5

EMOM 42

1 Minute : 12 Air Squats + 8 Push-Ups + 4 Pull-Ups
2 Minute : 3 Power Clean ( 100-65kg / 70 - 45kg )
3 Minute : Bike 15 - 7 Calories
4 Minute : 20 - 10 Toes To Rings
5 Minute : 10 Gorilla Row
6 Minute : Rest

AMRAP6:
20-40 DU / 30s DU training / 30-60 SU
2-4 wall walk / 3-6 feet on box wall walk

6@up to RPE8 *could do 2-3 more reps, then DROP SETS 3x6@-10%
*target load of max ~71%, sp-%, rest btw sets 3min

Warm Up
2 rounds
2 min cardio machine
20 banded side steps + 10-15 banded air squats
20 banded glute bridges / 2nd round 10/10 single leg hip bridges
:60 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 10-8 and 3x6 reps@55-60-70-75-80% of 1rm
Front Squat 3x8-10 reps@50-70% of 1rm
rest 2-3 min bwn sets

Accessory Work
Weighted farmer hold walk lunges 3x16 reps, build in weights
Weighted Russian Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets

Strength / Technique:

Every 4'min for 5 sets:

2 Bench presses @ RPE 9
10 DB biceps curl

Then..

1 Set Max Reps @ 90%