EMOM12
1. 6 Bulgarian ring row
2. 6/6 Side plank rotations
3. 6/6 Half kneeling landmine press

5 kierrosta, 3 min lepoa kierrosten välissä.

2 settiä:
5 leuanveto
10 Kyykky
15 Kahvakuula heilautus

jonka jälkeen:
500m soutu tai 1000m pyörä

Death by thrusters & Burbee box jump overs

Death by thrusters 50/35 kg

*One thruster on minute 1, two on minute 2, 3 on minute three…until failure.

Rest 2 min

Death by burbee box jump overs

*One BBJO on minute 1, two on minute 2, 3 on minute three…until failure

**15 minutes MAX on each

3 Rounds:
B1) Dip 6 (telineessä) V.1
B2) Barbell prone row 6 V.1
Rest 2min

Teams of 5-6

Echo Bike
SkiErg
BikeErg
Row
Rest

Swap station every 20/15 cal Echo Bike 🔥 until time cap of 30min

You GO I GO
3 rounds for time with a partner
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @2x22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP : 35 mins

Alternate between A and B for 50 min:
A) 5 Min:
Bike / Row
.
B) 5 Min:
1 Min Run
30s + 30s Side plank
1 Min Run
60s Plank
1 Min Run

4 Rounds FOR TIME:
20 WB 7/9kg
20 KB Swing
20 KB Front Squat
20 C & J
.
@ 1x16/24kg KB
TC: 18 min

EMOM 10
3 Squat Snatch (TNG)
Min 1-4: 60-65%
Min 5-7: 65-70%
Min 8-10: 70-75%

5 x 3 V.1-2
3min lepo sarjojen välissä.