A)
Daily max of :
2 Back squat + 1 behind the neck Split jerk + 1 Split jerk

B)
EMOM for as Long as Possible
3 Power Cleans @84/61kg
3 Front Squats
3 Jerks

Take the barbell from the ground.
Score is the total number of rounds completed before becoming unable to complete a round prior the start of the next minute.

Good Score for “Macho Man”
– Beginner: 7-9 rounds
– Intermediate: 10-12 rounds
– Advanced: 13-15 rounds
– Elite: 16+ rounds

Warm Up
2 rounds
1.5 min cardio
8-12 perfect push ups
8 scapula rolls + 8 kipping
4-6 burpee pull ups

Rope climbing skill checking

Strenght
Bench Press 5x4reps @70-80% (2-4 RIR)
perform 1 legless or normal rope climb right after / or single arm ring row 4/4 right after bp
rest 2-3 min

Metcon
Emom 20
1) Ski or Air Bike x 45 seconds
2) 6-10 burpee over sb/kb/db (sivuttain)
3) Row x 45 seconds

4) Sandbag bear hug squats x 8-12 reps @35-45/45-68kg or heavy kb goblet squat

2rounds: 4min ON/ 1min OFF

1) bike
2) row
3) ski
4) echo

Facepulls 3x20

Lattipenkki käsipainoilla 3x8-15

Penkki 5x1x80%
-3s stoppi
-joka sarjaan eri ote, kapeasta leveään

Vipunosto eteen tangolla 3x10

Hauiskääntö tangolla 3x20

Rannekääntö tangolla 3x20

"DIANE-ISH"
PERFORMANCE
ON A 15:00 RUNNING CLOCK...
21-15-9
Deadlifts @100/70kg
Strict Handstand Push-Ups
-Immediately into AMRAP in Time Remaining of
15-12-9
Cal Bike/Row/Ski
Deadlifts @60/42.5kg
Strict Handstand Push-Ups

---

"DIANE-ISH"
FITNESS
ON A 15:00 RUNNING CLOCK...
21-15-9
Deadlifts @ moderate
Push-Ups / Incline Push-Ups
-Immediately into AMRAP in Time Remaining of
15-12-9
Cal Bike/Row/Ski
Deadlifts @ light
Push-Ups / Incline Push-Ups

Deadlifts
10-8-6

• Build up to and slightly past workout weight

EMOM 6

1 Minutes : Front Squats 40/30kg ( Floor )
2 Minutes : Rest

Front Squats

4-4-4-4

Go Every 3:00

Warm Up
2 rounds
2 min bike erg (add speed during 2 min)
10/10 single leg RDL
8-10 burpee pull ups
:40 side plank hold R/L

Strenght
Speed Pause Bench Press 6x2reps @60-65% (1 sec stop at chest)
perform 3 weighted/bw strict chin ups right after (as sharp as possible) @20-30% of 1rm
rest 3 min
Seated barbell strict press 3x8-10 reps (keskipainolla, joka liikkuu ylöpäin hyvin
eikä punnerrus ala hidastumaan)
rest 2-3 min

Metcon
5 rounds @treshold pace
50 double unders
10-15 c2b pull ups or normal pull ups
5 deficit strict hspu / strict hspu

3 min rest

5 rounds @treshold pace
15/12 calories bike erg
10-15 toes to bars
5 deficit kipping hspu

Optional Accessory Work
3x6/6 Filly Press (fast up)
3x6-8 banded GHR
rest 1.5-2.5 min bwn sets

2-4rounds:

3-10 strict pull up
30-60s plank hold