EMOM 50
A) 15/12cal Row/ski/ab
B) 10-16 Alternating DB snatch (light/moderate) 1 hand=1 rep
C) 1 round of Cindy
D) 1min easy run
E) Rest

Alternate from A to E.
Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats.
If needed, scale the reps down to 4, 8, 12 etc.

Lunge – 12 reps (6 leg)
Dynamic Push Ups – 12 reps
Shuttle run 100 meter

Hang power cleans
EMOM 12
1. 5 Hang power cleans under the knee @60%
2. 4 Hang power cleans under the knee @65%
3. 3 Hang power cleans under the knee @70%
4. Rest

4x
8x30sec ON/30sec OFF

A) Row
B) Alt. between SkiErg and Assault Bike
C) Burpee over Obstacle
D) Alt. between Shuttle Run and Wall Balls

PartnerWOD, "I Go, you Go"

19min17sec AMRAP:

6 Rope Climb
12 Squat Clean Thruster 70/50kg.

Immediately after 19:17 perform 100 Burpees (100 total, I go, you go).

If you do this alone. Do 3+6, 50 burpees and work:rest 1:1

Rest 2min btw sets

2 Power Snatch
- Start with 55% of snatch 1RM
- Add weight every 3min

Every 10 minutes, for 40 minutes (4 sets) for times:

Aerobia work 2 min (Run, Bike, Row, Ski, ladders run, steps, Rope…) ja 8 min:

10 Burpees/ joka 2. Kiekalla 10 Hyvä Huomen
40 Walking Lunges
Run 6 rounds

Työntö

WOD
1.)
Hang power snatch find heavy 2 reps, then 3 x 70%
2.)
EMOM20:
- 18/12 Wattbike Calorie
- 15 Wall Balls (20/14)
- 12 Alternating Dumbbell Snatches (22,5/15)
- 9 Toes to Bar