BM Program

Deadlift

emom 4’ - 3 deadlift 75%

emom 4’ - 2 deadlift 80%

emom 2’ - 1 deadlift 85%

Back squat

1 x 5 70%

1 x 3 80%

1 x 1 85%

1 x 5 75%

1 x 3 85%

1 x 1 90%

1 x 7 70%

Press

1 x 5 50%

1 x 5 60%

1 x 5 70%

Find 5RM

30' amrap

2-3 muscle up

5-10m handstand walk

10-15 ghd sit up

For time:

800m run

48/36 cal air bike

600m run

36/27 cal air bike

400m run

24/18 cal air bike

200m run

12/9 cal air bike