EMOM for 10 minutes do alternating legs per minute (minute 1 left leg, minute 2 right leg and so on):
Then EMOM for 5 minutes do:
Complete as many rounds and reps as possible in 8 minutes of:
Results: For the AMRAP: 3 rounds plus 5 Cleans and 3 Pullups.
Every 90 seconds for 5 rounds do:
Then do 5 rounds for time of:
Results: For the AMRAP 5:29.
EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets. For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:
Couplet 1:
Rest 2 minutes then do Couplet 2:
Rest 2 minutes then do Couplet 3:
Results: Needed a heavier Bench Press but otherwise worked pretty well.
First do 3 rounds of 5 x Hanging Cleans:
Then EMOM for 5 minutes do:
3 x Hanging Cleans @ 60kg
Finally, run 5k.
Results: Almost couldn’t finish the EMOM… last rep had to almost do a full clean and even then it was a struggle.
Not for time, do 5 Wall Walks. At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):
Every 2 minutes on the minute for 8 rounds do:
Then AMRAP in 16 minutes of:
Results: Fro the cleans and presses used the following wights: 43, 45, 45, 45, 48, 48, 48. For the last two sets, I had to do some push presses for the last couple of reps to get the bar up. For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.