EMOM 10

min 1-5 : 25m Kick
min 6 - 10: 25 m Pull

3x 500m
2min Rest btw
- Keep it light (damper 3-5) focus on pacing.
Set 1: 20s/m
Set 2: 22s/m
Set 3: 24s/m

3 Rounds for quality:
10 Hanging L-sit Flutter Kicks (both=1)
10 Wall Squats (don't rush)
10 Candle Sticks
10+10 KB Windmills
10 Table Top Rockers (down and up) hold 5sec on top
30sec Headstand (focus on balance and a straight body)
30+30sec Copenhagen Plank
1-3 Skin the cat / 5-10 Ring Tuck Ups / 15-20sec German Hang
2-3min Row / Assault Bike

1. Skaalatut leuanvedot vastaotteella 2-3 min välein 3 x 8 toistoa
2. Alaslaskut kolmella pysähdyksellä 2 min välein 2 x 3 toistoa

5 x 3 rope climb

9x 3:00 ON / 1:30 OFF
- Alt. btw Row, Ski, AB
Score: Total calories

3 Kierrosta:
30s Kuppipito
30s Sivulankku
30s Sivulankku
30s Kaaripito
60s Lepo

For time:
100cal Assault bike
- Keep a steady pace

A) Snatch drills

B) 3-Pos snatch complex
- 5 heavy sets of (Hi-hang snatch + low hang snatch + snatch from floor)

Band work followed by working up to 3 reps of deadlift at 80%.

Complete 5 sets of 3 reps at 80%. Rest for two minutes between sets.