4FRT

18/15 cal row
3 bar MU -> 3 banded bar mu
7 power clean 70/55kg 40+ 60/40

EMOM 28

1 min: 22 wallball 20/14 p
2 min :12 thrusters 42,5/30kg
3 min :16/13 cal row
4 min :rest

• (1+1)-….-(1+1) of:
BB Snatch Pull + Squat Snatch 1RM

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats, 50/35kg

Post rounds completed to comments.

EMOM 25, 0:40 work, 0:20 rest
incworm
reverse plank
ring row
bear crawl
scorpion

A: E2M for 14min
In 7 sets build up to a heavy 1rep Push press
B: 8min amrap:
10x OHS 42/30kg
10x Burpees

Practice handstand walk for 25min:
1) Handstand hold + small weight shift
2) Handstand + parallets weight shift 3* 3+3
3) Handstand walk: 3 * distance or track

“Dissecting Rowing Kelly”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
500m row/1000m as bike
30 Box Jumps
30 Wall Balls

Matin keskivartalojumppa

1)
25 minutes for the perfect snatch. Load can be anything from 15 to maximal.
2)
Overhead squat 5*3 climbing weights