HSPU

A) Max reps strict hspu or kipping hspu

B) EMOM 10:
1. 50% of day’s max reps
2. 45 s row @ moderate pace

Metcon

6 x E3MOM alternating between A&B:

A) 2 rounds of
5 burpee to target
10 t2b

B) 2 rounds of
10 m hand stand walk or 2-3 wall walk
1 rope climb

Front squat

2 x 5 front squat

• leave two reps in the tank
• rest 3 min between sets

2 x 3 front squat

• leave one rep in the tank
• rest 3 min between sets

Metcon

5 rounds for time of:

7 kipping pull up
14 wall ball
21 du

tc 10 min

Lepopäivä

Rest day – what did you do?

Deadlift

5 x 6 deadlift

• leave two reps in the tank
• rest 3 minutes between sets

Metcon

3 rounds for time of:

10 thruster 42,5/30 kg
10 burpee

tc 5 min

EMOM14

EMOM14

odd: 5 push press
even: 3-5 strict pull up

• new set every minute
• 7 sets of push press and 7 sets of pull ups

AMRAP15

AMRAP15

250 m row/ 500 m bike erg
10 devils press 35/25 lbs
40 m double kb front rack walk