EMOM6
1. 3+3 bottom up press & 3+3 windmills
2. 25+25 sec one arm bottom up hold walk
3. 20+20 sec Banded lateral plank walk

EMOM8
1. Kicks to wall assisted handstand (Kick up, control, down and up again)
2. Headstand hold
*Work about 20-30 sec and rest the remaining time of the minute

OR for advanced

Every 2 minutes x 4
Maximum handstand walk

5 rounds for time:

500/450 m row
400 m run

Timecap 25 min

For time:

30-20-10
DB push press 45/25 lbs
KB swing 32/24 kg

Timecap 7 min.

AMRAP 3-5-7-9-11 (with 2min rest between) of

10 Wall Balls 20/14lbs
10 Ground to overhead 15/10kg plate
10 Situps
10 HR Pushups
10 Box Jumps
10 Pullups
10 Burpees
10 KB Swings 24/16kg
10 DB Snatches 22,5/15kg
10 Knees to Elbows
10 Jumping Lunges
10 Bench Dips
10 Cals. *

• Continue from where you stopped every new AMRAP.

*) Cals 12/10 Row & BikeErg, 9/7 SkiErg & Assaukt bike, 7/6 Echo bike

Amrap7
7 Hspu / Push ups
7 Toes to bar / Sit ups
7 Pistol squats / Reverse lunges

Rest 3 minutes

Amrap7
7 Front squats / Goblet squats (barbell / DB / KB / odd object, be creative!)
7 Push presses (barbell / DB / KB / odd object, be creative!)
7 Box Jumps / Steps to box / chair

Rest 3 minutes

Amrap7
250m run / row / 30-50 double unders
7 burpees

Toteutettavissa salilla, ulkona tai kotona. Valitse vaihtoehdot välineiden ja taitotason mukaan ja nauti hikoilusta! (ja burpeista<3)

2x8 ahap

In 20 minutes find a heavy set of:
3 hang snatch + 2 ohs

3 rounds of
8+8 weighted box step ups
10+10 KB Front rack lunges
20+20 sec single leg wall sit

*for quality, rest as needed

4 x alkavalla 3min

3 maastaveto, rakenna päivän mukavaan painoon
50% max toistoista varpaat tankoon

9 min AMRAP

20 m bear walk
20 m lunge
20 hollow rocks