EMOM until failure

1) Calorie Row*
2) 10 Bar-facing burpees (+1)**

• Pick a # of calories to hold for the whole EMOM (e.g. 15 cals/minute), you should not fail on the row minute ** Add 1 burpee each round (10-11-12-etc). You can also start at a lower number (e.g. 8-9-10-etc)

Your score is lowest calorie row + highest rep burpees (e.g. 15 + 19 = 34)

Partner Workout
For time :

Partner A : 60/45 cal row
Partner B : 12-9-6
Dumbell squat @2x15/10kg
Double Dumbell hang clean

Switch when both partners are done!
2 rounds each person!

3 mins rest

Partner A : 60/45 cal row
Partner B : 12-9-6
Alt Dumbell Snatch @15/10kg
Single arm dumbell thruster

Switch when both partners are done!
2 rounds each person!

Total timecap : 35 mins

Deadlift

3 x 3
3 x 2
2 x 1

Build In Heavy

Go Every 3:00

Snatch + low hang snatch*

8 x 1+1 @ 70-85%, go every 1:30

Snatch pull + low hang* snatch pull + low hang snatch

5 x 1+1+1 @ 50%1RM snatch, EMOM

Low hang = below the knee

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 12

20 Wallball Shots 20/14p
20 Sit-Ups
20 Push-Ups
20 Kettlebell Swing
20 Reverse Lunges

A.1) Muscle snatch + snatch balance 2+2 ~10min

B.1) Snatch
60%×2 70%×2 80%×2(×2)

C.1) Clean & Jerk 2+1
60%×1 70%×1 80%×2

D.1) Back squat
60%×1 70%×1 80%×1 85%×3(×3)

E.1) Good morning w/5.sec eccentric
4×5

Vipunostot taakse 5x20

Kapea penkki 5x5x60%
-3s stopit

Kohautukset käsipainoilla penkin päässä istuen 3x15

Suorinjaloin maastaveto käsipainoilla 3x15

Hauiskääntö tangolla 3x20