EMOM12

Odd: 15/12 cal row
Even: 15-18 wall ball

One burpee-sprint on the first minute, two burpee-sprints on the second minute, three burpee-sprints on the third minute and so on... Until you are not able to perform needed number of sprints.

Gym sprint distance is 8m.

6 x Power snatch + ohs + snatch balance
(2+1+1)

10 power snatches
8
6
4
2

Try to increase as the reps decrease, rest after each set. Go touch and go.

6x Alkavalla 90 sekunilla.

1 raaka rinnalleveto +2 raaka työntö

Nousevat painot

15min
3 raaka rinnalleveto riipusta, raskaahko paino
3-5 leuanveto tiukkana
7 maljakyykky

For time :

Buy in : Row 500/450m
....
Then 3 Rnds.

20 Wallball 9/6 kg
10 Push Ups
....
Cash Out : 30 Burpees.

TC 10 min.

Sumo DL

3x7 Full reset between the reps, no TNG style.
-use a weight which you can move with good technique

15 minuuttia tai 3-4 rds:

10 half HS raises, alt. Legs
5 HSPU descendings = Aloita joka toisto uudestaan seisonnasta
5 kipping HSPU + 15s HS hold righ after HSPU
5 power cleans with bar

EMOM x 24

1) monostructural
2) 5 c&j
3) rest