EMOM 12

1) 10 DBL DB Z press ahap
2) 20m sled sprint
3) 15 GHD sit up

Warm up
3 rounds
10/8 cal bike or row
10 passthroughs
10 air squats

EMOM x 8 (4 rounds)
Min 1: 5 thrusters (building in weight)
Min 2: 5 burpees

21-18-15-12-9-6-3
Thruster 75/55
Bar facing burpees

Partner A: does 21 thrusters followed by 21 BF burpees
Partner B: rows for calories

Then partners switch so that partner A rows and partner B does the 21 thrusters and 21 bar facing burpees. Workout ends when both partners have completed all reps.

For every calorie rowed = minus 1 second off time

Basic Condition

Row 20 min
20 GHDSU
10 Strict C2B
Echo Bike 20 min
20 GHDSU
20 Strict Pull Ups
Bike Ergo 20 min
20 GHDSU
10 BMU

As many ub push ups every min as possible for 10 min. If UB, ad 1-2 for the next time.

Romanian deadlift 5x10
All sets for quality

For time:

• 1.5-pood kettlebell swings, 75 reps
• Run 1 mile
• 1.5-pood kettlebell swings, 75 reps

Kyykky 3x8x70%

Maastaveto polviin 4x8x60%
-1s stoppi

Vinopenkki käsipainoilla 5x12-20

Vala-askelkyykky 5x5/5
-kevyt/liikkuvuus

Maastaveto korokkeelta 3x10 (40-50-60%)

Maastaveto 5x4 (65-70-75-80-85%)

Yhden käden kulmasoutu 1x amrap (enemmän toistoja tai isompi käsipaino, mitä viime viikolla)

Painijan rulli 3x20

6x3 min on / 5 min off

A.
30/20 cal AB
15 Bar over burbee
Max reps Thruster 40/30kg

B.
20 Double DB push jerk
80-60 DU
Max reps devils press 2x22.5/15 kg

C.
30 WB
30 Box over jump
Max reps air squat

Tulos on määrä jonka saa tehtyä viimeistä liikettä.

20 minutes. Amrap.1 minute rest between series.
8 deadlift
6 clean
4 front squad
2 push press
Burpee over bar
Result is burpees over bar in minute