• 10 Burpees
• 20 Burpees
• 30 Burpees
• 40 Burpees
• 50 Burpees

Take a 2 minute (No more, no less) break between sets and go all out

Score is your total time

EMOM24:
a) 1-2 rope climb / 30-45s ankle lock training / 2-4 lying to standing
b) 3-6 double db devil's press (2x22,5 / 15)
c) 20-40 DU / 30-45s DU training / 30-60 SU
d) rest

Perustekemistä 30-45s / min. Säätele rasitustasoa painoilla ja toistoilla oman maun mukaan - RPE 7-8.

Every 5min 4 rounds
Ergo 20-40cal (max 2min)
10- 20 wall ball (max 1min)
8-15 burpee (max 1min)
* - lepo pitää jäädä vähintään 1min*

-6 power snatches
-max reps bar facing burpees

*goal is +25reps

-2 high hang squat snatch

2-3rounds

10-15 snowangel
10+10 suitcase deadlift

EMOM 12

1 Minute : 15 Kettlebell Swing
2 Minute : 5 Strict Pull-ups / 10 Ring Rows
3 Minute : 0:40 Plank Hold

A: Find daily max of the following complex
1 power clean
1 push press
1 push jerk
1 split jerk

B:
Every 3 mins x 5 sets
5 push press
10 front squat
15 Deadlift
20 Double Under
Weight @60/43kg

Goal : sub 2 mins each set

"Karen"

For Time :

150 Wallball 20/14p

TC 15

Amrap 5min
1)
10 air squat
10 jumping jack
*
2)
10 sit up
10 mountain climber
*
3)
10 reverse lunge
10 superman
*
rest 2min between amraps