5 sets of Push Press
Set 1: 6 @65%
Set 2: 6 @65%
Set 3: 6 @70%
Set 4: 4 @75%
Set 5: 4 @75%
- Rest 2-3min btw

3 Rounds 4 Time

10 x Chin-Up
30 x Air Squat
25 x Push-Up
30 x Sit-Up
25 x Dip
30 x Burpee

1A) HANG SNATCH PULL 6X3
1B) HANG SNATCH 6X3
1C) SNATCH BALANCE 6X3

Rästi

EMOM 16 min
Minute 1: 30s Max Reps T2B
Minute 2: 30s Max Reps Push-ups
Minute 3: 30s Max Double Unders
Minute 4: 30s Max Calories Air Bike/Row/ Ski

– Goal: Challenging Effort. These sets should be tough but sustainable, break the T2B into smaller sets. Denote total reps of each movement.

BACK SQUATS 3X5X85%

1)
8 MU
16 WB
8 Push Jerk
16 T2B
8 power clean 50/70kg

REST 4min

2)
16 HSPU
8 Box over burpee
16 KB Swing
8 strict ring pull-ups/ 4 strict mu
16 V-ups

REST 4min

3)
8 D-ball over shoulder (heavy)
16 m HS walk
8 single arm DB push press
16 walking lunges 2xdb
8 DB push ups

3 rounds for quality
8 RDL with barbell (light/medium)
16 weighted glute bridge
24 v-ups
rest 1-2 min

EMOM for 9min
1st min: 3 Thrusters
2nd min: 6 Thrusters
3rd min: 9 Thrusters
Then back to 3,4,5..

M:42,5kg
W:30kg

2min work/1min rest

3 rounds each

A)
5 Squat snatch
30 DU
Rest of the time MUs

B)
10 DL 90/65
10 Bar over Burbee
Rest of the time Rope climb

C)
8 Box step over @35/45lb
10 DB snatch
Rest of the time T2Bs

D)
8 Ring pull ups / 4rmu
10 Pistols
Rest of the time hspu/ hs taps