Strong Body Blog

A) Gymn +
AMRAP 6'

3 walk outs
6 crab & reach
9 jumping squats
20 jumping jacks

B) EMOM 9'

Split jerk singles
(Work up to heavy)

C) Front squat
3 * 2 @90%

D) 3 UB sets of:

9-9-6-6-3-3
Butterfly pull up - T2B

E) 0-5' (TC : 3')

30 burpee box jumps

5-10' (TC : 3')

30 devil presses

(Work in pairs, A start with burpeeBJ, B with devilpresses, if it needed.)

F) acc.: 50 pendlay rows @40/25
* Every break: 10 ring rows

A) gymn +
AMRAP 6'

6 crab & reach
6 cossack squats
6 hindu push ups
6 ring rows

B) EMOM 10' - 5 sets

1) 16 pistols
2) 15/12 cal Ski

Rest 5'

EMOM 10' - 5 sets

1) 14 pistols
2) 15/12 cal Row

Rest 5'

EMOM 10' - 5 sets

1) 12 pistols
2) 15/12 cal Assbike

C) Accumulate : 3 mins glute bridge hold

A) gymn +
AMRAP 6'

3 walk outs
6 crab & reach
9 jumping squats
20 SU

B) EMOM 9'

Push Jerk triples @ 70%

C) Front squat

3 * 3 @ 85%

D) 3 ub sets of:

15 butterfly C2B
12 butterfly pullups
9 T2B

E) E30" for 7'

1) 30 DU's
2) 10 dbl KB thrusters

F) 3 sets:

- 15 Y pull down in hollow pos.
- 15 banded pull aparts

A) gymn + 
10 meters of:

- bear crawl
- dwarf walk
- tiger walk
- inchworm
- dwarf walk (backward)

B) EMOM 30' - 6 sets

1) 14 pistols
2) 14 alt. DB hang clean & stoh
3) 14/10 cal assault bike
4) 14 T2B
5) 14/10 cal ski

C) Acc.: 3*15/15 face pulls 
(in side plank position!)