EMOM 24

Even: 40 DU
Odd: 10-12 burpees

EMOM 12

UB

3-5 ttb + 3-5 c2b

1) DB Bench Press: 3 x 12. Rest 45s.

2a) Seated DB Cleans: 3 x 15. Rest 30s.
2b) Deadbug: 3 x 10. Rest 30s

With an empty bar:
3 Sets of:
25 Barbell Rows
30 Bradford Presses
Rest 60s between sets.

For time:

10 shoulder to over head 60/42,5kg
8 ring mu -> banded ring mu -> bar mu ->banded bar mu
10 hspu
6 mu
10 strict hasp
4 mu
10 ring dips
2 mu
10 ring push ups

Split jerk 7 x 2 @80%

in teams of 3, kaks tekee you go i go ku yks soutaa 18 cal

200 double unders
175 wallball
150 box overs
125 kb snatch
100 burpee
75 d-ball
50 deficit hspu

Five sets of threes, Clean pull

clean and Jerk (2+1)*3;(1+1)*4

Gymnastics Skill Work
EMOM 6:
ODD Minutes: 20s Handstand Hold
EVEN Minutes: 10 Pistols (total) (alternating or one side at a time).