30 Min EMOM
Alternate
1. 8-10 Back Squat at Moderate weight (50-70%) No rack
2. 8/8 Single arm Kb/db Push Press
3. 5-8 strict chin ups

For time:

30 s2o 50/35 kg
30/24 cal row
20 s2o
20/16 cal row
10 s2o
10/8 cal row

Time cap 9 min.

12min

10 seinäpallo
5-10 leuanveto
10 puolilinkkari

AMRAP 8

15 Deadlift 60/42,5kg
12 Box Jumps 24/20"
9 Pull Ups

10 Rounds for time; YGIG 5 each
20/15 Cal Row
3-5 Ring MU scale to 5-8 C2B or pull ups or strict
10 power snatches 40/30
10 burpees over Bar

TC 30 Minutes

Switch after full rounds. Push hard!

EMOM 6

4 Box Jumps, High.

AMRAP 9 (Reps)

50 Box Jumps 20"
50 Sit Ups
50 DB Snatch 22,5/15kg
50 DB Over Burpees

"Big Bang"

For time:

50 powerclean 100/70kg

TC 13

Shoulder Press 4 x 10

-leave two reps in the tank
-rest 3 minutes between sets

4 rounds

Every 1:30

10+10 Single Arm Ring Row

10+10 Barbell Front Rack Drop Lunge