Amrap 20’
2-4-6-8-10..
Goblet Clean
Goblet Squat
Alt Reverse Lunge
Russian Swing

@24/16

Afterparty
2 rounds
30 sec Overhead March
30 sec Around the Worlds
30 sec Goblet March
30 Bear Pull Throught
1 min rest

On The 2:30 x 10 Rounds:

10 Hang Power Clean 60/42,5kg
30 Double Unders
500m Bike

• Score total working time

For Time:

50 Strict Ring Dip Test

CAP 8

• If cannot complete 15 + unbroken when free, let's use a band for this test.

Build a Heavy Single

EMOM 9
1) 20 GHD sit ups
2) 8 sand bag clean (stop @ shoulder)
3) rest

EMOM 12min

1) 17/14 cal row
2) 4 rope climbs
3) 20 pistols
4) rest
- pistol scales: knee to floor, food behind the ankle
- keyword, volume! so take a scale that allows you to move trough the reps

EMOM 16 min

1) 40 DU's/ 40sec singles ub
2) 15 toes to bar
3) 15 HSPU
4) rest
- scale reps not movement
- since we have the rest in the workout, you should push for the harder longer sets.
- this is not an emom to train the movement, it is an emom to put that skill to work

EMOMx10
Odd: 6 sumodeadlift
Even: 6 korotettu etukyykky käsipainolla

5-7-9 reps, for time of:
Power Cleans @61/43kg
Burpees
Thrusters @61/43kg
Burpees

EMOM 10

Minute 1: Ergo
Minute 2: 6 Ring Rows + 8 Push Ups + 12 Air Squats