EMOM 5

Bar mu (choose reps & scaling)

10-9-8-7-6-5-4-3-2-1
Push Press 60/40
T2B

“JT”'

21-15-9
HSPU
Ring Dips
Push ups

• For Time:
Assault Bike 24 Kcal
One-Arm KB Swing Snatch (32/24Kg) 24 reps (12/side)
Assault Bike 18 Kcal
One-Arm KB Swing Snatch 18 reps (9/side)
Assault Bike 12 Kcal
One-Arm KB Swing Snatch 12 reps (6/side)
Assault Bike 6 Kcal
One-Arm KB Swing Snatch 6 reps (3/side)

Back squat 3 RM, then 3x3 reps @ 90%

Penkki 4x2x90%
Kyykky 4x2x80%
Penkki kp@vinopenkki 5x8-15

Hypyt 8x2
Maastaveto 4x2x90%
Hyvää huomenta kumpparilla 1x30-50
Vatsarutistukset jalat korokkeella 3xmax

Leppee

A: Every 90 seconds, for 3 rounds:
1 – Reverse Snow Angels x 20 reps (slow & controlled)
2 – Bottom’s Up Kettlebell Carry x 20m/each arm
3 – V-ups x10-15

B: E3M for 12min:
250m row
15 ball slam
45m bear crawl

5 rounds for time of:

• 15 hang squat cleans
• 30 push-ups

Men: 135 lb.
Women: 95 lb.