0:00 - 7:00
A)
Emom x 7
5 x back squats
-choose between 2.5-5kg heavier then last week.
17:00 - 43:00
B1)
0:00 - 6:00
21,15,9
OHS (95,65)
C2b/pull ups
-remaining time max burpees over bar
B2)
10:00 - 16:00
15,12,9
OHS (115,75)
C2b/pull ups
-remaining time max burpees over bar
B3)
20:00 - 26:00
9,7,5
OHS (135,85)
C2b/pull ups
-remaining time max burpees over bar
Accessories
1)
5 x 3/2 strict muscle ups
With
5 x 6-10 barbell rows
2)
5 x Max ghr
With
5 x 10 bent lateral complex