EMOM 10:
Min 1-3: 3 reps @70% of the days 1RM
Min 4-6: 2 reps @75%
Min 7-10: 1 rep @ 80%

• No TnG, reset btw each rep

AMRAP3 x 3:
9 T2B
6 HSPU
3 OHS 43/30kg

Rest 2min btw AMRAP's.

4x Every 4min:
5 DL 125/87kg
10 Lateral Burpees
3 DL 135/95kg
6 Lateral Burpees
1 DL 145/102kg
2 Lateral Burpees

This is a sprint! Go FAST!!!
Score: Your slowest round.

8 sets of Power Snatch
Set 1-3: 3 reps @70%
Set 4-5: 2 reps @75%
Set 6-7: 2 reps @ 80%
Set 8: 3 reps @70%
Rest max 90sec btw sets.
- No TnG, reset btw each rep

4 sets of:
300m Row
:30 HS-hold (wall)
Rest 30sec btw sets

Start @ your 5K pace and increase effort so that you finish @ your 1K pace. Hit 24-28SPM.

3 sets:
20 Banded Face Pulls, light
5-7 Barbell Sotts Press 20/15kg

60 min emom.
Tee omaa tahtia ilman paineita toistomääristä. Kuhan liikut ja hikoilet. Enjoy!

1. ski / row
2. db snatch
3. burpee
4. kb swing
5. ski / row
6. t2b
7. air squat
8. ab mat sit ups
9. wb
10. rest

EMOM 12

1 minute : 2 High Box Jumps
2 minute : 2 Power Snatch 60-70%

EMOM12
1. Row 45sec
2. Face pull 5 with 5s hold
3. Banded good morning 10
4. Z-press 10 @15/20kg
5. Bear crawl 5m (focus lantion neutraalissa asennossa)
6. Broad jump 5 @50% effort

12 days of Christmas Mcw style
1. Cluster 60/40kg
2. Pistols
3. Burpees
4. Push press 60/40kg
5. CTB
6. TTB
7. Box jumps
8. Power clean 60/40kg
9. KB swing 24/16kg
10. Mountain climbers (L+R=1rep)
11. Cal on rower
12. Front squats 60/40kg

3 RFT
30 cal bike (sub 40 cal row)
15 back rack BB box step ups 75/55

*must bike for RX