EMOM 16 min

10 DB DL Burpee
10 Rings to hips row
10 OH WL 2x 22,5/15 kg or 2x 24/16kg
10 Legs-together -squats

4 rounds, each FT
Start every 3 mins

10/8 CAL row
8 TTB
8 HSPU

15-12-9-6-3 reps for time of

• Dumbbell hang clean and jerks
• Weighted pull-ups

Use one of the dumbbells for your weighted pull-ups.Men 50-lb. dumbbells
Women 35-lb. dumbbells

Conditioning
For Time:
21-15-9
Thrusters (115/80)
Chest to Bar Pull-Ups

"tall snatch" + pressi 3x3+5

Tempaus
2@70%
5x2@75%

TE-Veto
3@90%
3@100%
3@105%

Stopista työntö

4x2@70%

Squat Snatch
On the Minute x 9:
1 Squat Snatch
Minute 1 – 77%
Minute 2 – 80%
Minute 3 – 83%
Repeat this cycle (2) additional times.

Wait, does that mean I’m skilled at getting sweaty or going to get sweaty working on skills? 🧐 Both?

20 TGU Tall sit
20 snatches (progression)
20 Front Kick Throughs (progression)
20 SA Farmers marches per side
20 Footwork Sprawls
20 rotational slams
20 KB shin box
20 Row strokes
20 underswitch > crab reach

Ditch one movement each round. Cannot be the same one every round.

16/10/6

1a) DB Reverse Lunge + RDL Combo: 3 x 6. Rest 45s.
1b) Side Plank External Rotation: 3 x 8-10 ea. Rest 45s.

6 Varpaat tankoon
12 Yleisliike
400 m Juoksu

tauko 1 min.

Emom: 30min
1. Row
2. Burbee
3. Run
4. Sled Push
5. Sit up
6. Rest