EMOM30:
a) landmine twist
b) goblet cossack squat
c) 30-45s passive hang (tangosta tai korkeista renkaista)
d) bench press
e) renegade row
f) rest

Toistot 8-12 / puoli (penkissä tangolla yht. 8-12). Painot ja toistot oman fiiliksen mukaan.

Stoppi-kyykky 3x3x60%
-ala-asennossa 3s stoppi

Leuanveto, vastaote 5x3-5

Pullover 3x15

Kohautukset käsipainoilla 3x15

Hauiskääntö tangolla 3x15

• RX -

5 rounds of:
10 thrusters (29/43kg)
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (43/61kg)
7 bar muscle-ups

*Time cap: 15:00

• INTERMEDIATE -

5 rounds of:
10 thrusters (20/29kg)
10 jumping chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters (29/43kg)
7 chin-over-bar pull-ups

*Time cap: 15:00

• BEGINNER -

5 rounds of:
10 thrusters with a stick
10 bent-over rows (15/20kg)

Rest 1 minute, then:

5 rounds of:
7 thrusters (15/20kg)
7 push-ups

*Time cap: 15:00.

AMRAP 12

1-2-3-4-5-6...
Pull-Ups
21/15 Cal Bike Erg
15 Push-Ups
10 Tuck-Ups

EMOM 8:
1: 10-15 T2B
2: 20sec Hollow Hold
- T2B should be completed unbroken

Voima
Strict pull up 4x 4-6
-matala tanko/kuminauha
-rest 2min

WOD
partner WOD
4min Amrap
P1 Row 100m
P2 air squats
-rest 1min between amraps

4min Amrap
P1 Row 100m
P2 sit ups
-rest 1min between amraps

4min Amrap
P1 Row 100m
P2 kb swings

AMRAP7
20 DU
10 heavy db snatch (30/20)
5 HSPU

AMRAP25 w/ partner, YGIG, divide anyhow:
24 double kb/db weighted burpee box get over (2x16 / 12)
36 double db floor press (2x22,5 / 15)
48 kbs (24/16)
- rest 1min btw rounds -

OHS
- 4x3, RIR ~1
- sets e2:30

40' min workout In Pairs

Treenaaja

One at Bike and another performs:

Full round of:
5+5 DB Snatches 22,5 / 15kg
5m Handstand walk
5x 15m shuttle runs (7,5m + 7,5m)
5 Bar muscle ups / C2B

Bike moderate Pace

Kuntoilija

One at Bike and another performs:

Full round of:
5+5 DB Snatches 12,5 / 7,5 kg
15"sec - 30"sec Hs hold
5x 15m shuttle runs (7,5m + 7,5m)
5 Pull-ups / Jumping

Bike moderate Pace