EMOM 12

a) 8m HS Walk
b) max reps TTB ub

AMRAP 12

Row 30/25 cal
3 Ring MU

AMRAP 30 in teams of 2:
150 Wallballs @9/6kg
100 Power Cleans @ 60/42.5kg
75 Shoulder to Overhead @ 60/42.5kg
50 Chest To Bar Kipping Pull-ups
Pull-up scaling: less, regular kipping pull-up, partner assisted strict chest to bars, ring row with pause at chest

20 Double Unders
1 Squat Clean Thruster

day 6, 6x5 @ 80%

21-15-9
Chest to Bar pull ups
Strict HSPU
Cal Ski

EMOM 21

1 min : 6 C2B + 5 TTb (UB)
2 min : 10 HSPU
3 min : 16 pistols alt.

AMRAP 4 min:

Run 400 Meters (8 rounds)
loppuaika: L-Seated Dumbbell Presses x Max Reps

Rest exactly 4 min

AMRAP 4 min:
Dumbbell Renegade Row + Box Step-Ups (50 cm)

Rest exactly 4 min

AMRAP 4 min:
5 T2B
5 Dumbbell Thrusters (sama paino kuin L-seated press)

Rest exactly 4 min

AMRAP 4 min:
10 Jumping Lunges (or Alternating Reverse Lunges)
15 V-Ups

• Heavy Sled Push
• Heavy Farmer Carry
• Stone to Shoulder or Over shoulder
• Axle press
• Sledgehammer on Tyre
• Done as 20min practice.
• Athletes can choose how much work to perform of each

Optional Accessory

STRENGTH

3 rounds, rest as needed between

10 Double KB Snatch (from hang) +
10 (5+5) KB Front Rack Box Step-Up

RPE 3-4, unbroken sets