Tempaus kyykkyyn korkeasta riipusta 8x2 kohtuullinen paino

tauot 2 min

Tempausveto + tempaus

10min EMOM:
1) 2-3 Rope Climb
2) 10m Front Rack KB Walking Lunge, AHAFA

Rest 5min

10min EMOM:
1) 15-20 Wallball
2) 10-15 TTB

Rest 5min
10min EMOM:
1) 30-50 DU
2) 20/15kcal Row

These EMOMs should be pretty challenging each. Not all out efforts, but push yourself. Scale the reps to suit your fitness level.

90 Secs on; 30 off (10 x)
A. 8 C&J 60/40kg
12 pull ups
Max Burpees

B. Row max Cal

This is going to be tough as the rest is minimal! Find a good pace and try to hold on. Don't Push too hard and burn out.

Post total Burpees and cals together.

7min

7 kahvakuulaheilautus
7 etunojapunnerrus

3-4 rounds of
10/10 Bulgarian Split squat 50/35Kg
10/10 single leg Kb Deadlift 32/24kg

15 Mins to get through

1-1-1-1-1

1) Run/Assault/Row...
2) 5 C&J
3) rest

Alternate
1. Seated single arm Kb press 10/10
2. 10 Back rack lunges 60/40Kg

10-20-30-40-50
Air Squat,
50-40-30-20-10
KBS