Double EMOM10

EMOM10:
1. 8 double db snatch + 4 burpee over db 17,5/12,5kg
2. 1-2 rope climb / 1-5 muscle up

• rest 3 min

EMOM10:
1. 1x set of t2b
2. 1x set of hspu
– leave 2-3 reps in the tank

Bodailua

3 x E90SEC
8-10 barbell skull crusher

3 x E90SEC
8-10 barbell bicep curl

3 x E90SEC
8+8 DB/plate tricep kickback

Back Squat

back squat
– up to a heavy set of two in 15min

Tabata

tabata
8 x 20sec work/10sec rest
– kb swing (pick weight)

Supersets

3 x superset of:
6-8 +6-8 skaters squat
3 weighted pull up or chin up

• rest 2min between sets

Clean complex

8 x Clean + hang clean (1+1)

• add weight until heavy

Metcon

3 x 3min on/2min off

1) 15 squat clean 60/40kg + max reps bar over burpees

2) 20 hang power clean + max reps bar over burpee

3) 25 shoulder to overhead + max reps bar over burpee

Lepopäivä

Rest day – what did you do?

“Holleyman”

30 rounds for time
5 wall balls 20/14 lbs
3 handstand push-ups
1 power clean 102/70 kg

Partner Holleyman

30 min AMRAP of

RX:
5 Wallball 20/14lbs
3 Hand Stand Push Up
1 Power Clean 100/70 kg

One works (1 round) while the other rests. The score is the amount of rounds done.

Scaled:
30 min AMRAP of
5 Wallball 14/10lbs
3 Hand Release Push Up
1 Power Clean @80% from 1RM

One works (1 round) while the other rests. The score is the amount of rounds done.