Emom 12

1: 5-8 strict chin up
2: 8 ohs
3: 15/12 cal machine
4: rest

Emom 10

1: 4 hang power clean + 4 stoh 60-65% from C&J
2: 8 C2B (scale to 6 or 4 C2B if needed)

Scale:
C2B -> pull up -> jumping pull up

Emom 9

1: max cal machine (use 85% effort)
2: max reps ohs 43/29
3: rest

Score = cal + reps

Emom 12

1: 1-3 BMU / 5-8 C2B or pull up
2: 4-6 HSPU

Scale:
Pull ups -> banded pull ups / feet suuported / ring row
HSPU -> abmats / box / seater dual db press

150 wall ball for time

every time you break a set -> 8/6 cal machine

RX: 9/6kg

TC: 16

Every 6 min x 5 (30 min)

20 box jump over
20 kbs 24/16kg
400 m run

Tulos = nopein ja hitain kierrosaika yhteenlaskuettuna

Lepoa pitäisi jäädä vähintään 1 min. Skaalaa toistot tarvittessa 20 -> 15

10 burpee over DB
10+10 single arm DB fr lunge, alt legs
10 burpee over DB
10+10 single arm DB hang snatch
10 burpee over DB
10+10 single arm DB OHS (scale: single arm front squat)
10 burpee over DB
10+10 single arm DB hang C&J
10 burpee over DB
5+5 DB turkish get up

TC: 14 min
RX: 22,5/15

You go I go
3 min on – 3 min off
2 rounds each (12 min)

500/400m row + rest of the time max reps burpee over rower

Score = burpee over rower reps

Emom 30

min 0-10
power snatch + 3 ohs

min 10-20
power snatch + 2 ohs

min 20-30
power snatch + ohs

• start with light weight and add load how you like

1)
Use 10-15 min to practise kipping swing / kipping pull up

2)
Pull strenght

4 rounds for quality

1. 3-5 banded pull up / feet supported pull up
2. 8-10 bent over row (bb)