• EMOM x min, pick x
• Pick reps/min for T2B & DU

Bench press 3x5
- valitse joko tämä tai floor press

30 EMOM:

5 pull-ups
10 push-ups
15 squats

OR

4 - 8 - 12

OR

3 - 6 - 9

Aikaa pitäisi jäädä 10-15s per kierros - valitse toistomäärä sen mukaan.

Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch

• 0:00-5:00, EMOM5 of Cindy, on each minute:
  • 5 pull ups
  • 10 push ups
  • 15 air squats
• 5:00-6:00, rest 1'
• 6:00-14:00, 2 rounds of Mikko's triangle (EMOM8):
  • Row (20/16 cal/min *)
  • Ski (*)
  • Bike (*)
  • Rest
• 14:00-X, 1 round of Whitten w/out run, AFAP:
  • 22 KBS @ 32/24 kg
  • 22 Box jumps 24/20"
  • 22 burpees
  • 22 WB @ 9/6 kg

Record the finishing time X.

Front squat
3x8

EMOM60 (= 1.5x normal):

• Min 1: row
• Min 2: ski
• Min 3: Echo bike
• Min 4: rest

Pick a number of calories and complete that on every minute of work.

50-40-30-20-10 reps for time of:
- Wall Balls @9/6kg
- Box Jumps 60/50cm
- Kettlebell Swings (US) @24kg/16kg

Scaled:
40-30-20-10-5 Wall ball
9/6kg Box jumps 60/50cm
KB swing 24/16kg

TC 35min

Bench press 3x5
- valitse joko tämä tai floor press

Find 1 rep max for
Snatch