EMOM 8

1 min : 12 TTB
2 min : DB snatch 5+5

Raakatempaus polvelta + tempaus polvelta

1+1@70x2
1+1@75x2
1+1@80x1

Tempaus povelta 1RM

Takakyykky 4x2@90%

21min EMOM:

1) Row 20/15kcal
2) Assault 20/15 kcal
3) rest

This is not all out, but should feel pretty spicy. Scale the kcal if you can`t keep the pace.

9 Squat Snatch @70/50kg
3 Rope Climb
7 Squat Snatch
2 Rope Climb
5 Squat Snatch
1 Rope Climb

This is for time. Scale if needed. Target <7min

Tempaus
1@70%
1@75%
1@80%
kolmesti läpi

Rive + työntö
1+1@70%
1+1@75%
1+1@80%
kolmesti läpi

Takakyykky
3x3@70%

Boksi hypyt 8x3, korkea

EMOM 21min

1: 75% max rep burpees
2: 5 KB swing
5 KB Clean
5 KB push Press
3: Repeat on right arm

EMOM for 18min (3rds):
A) 10 Double KBS (eye level)
B) 15 T2B
C) 10 Double KB C&J
D) 15 WB 9/6kg
E) 10 C2B
F) 30 DU

Scale if needed.

Emom 10
Vaihdellen
Handstand walk
Rope climb x1-2

Skaalaukset:
Hs walk -> boksin ympäri kävely, jalat boksilla

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunge
5 hrpu

Metcon/*Rx(16)
3rds
400m run
15 hrpu
15 mbsu 16/12/*ghdsu
30 oh lunge 35/25-*45/35

gym goat/cc movements (10)

Finisher
100 bicycles
30 cuff iso
2 min lax ball smash
2 min samson stretch

Hip mobility