EMOM 12

Minute 1 : Strict Knees To Chest, 10+
Minute 2 : Strict Handstand Push-Up 6+
Minute 3 : V-UPS 12+

4 x 2min töitä/1min lepo

5-10 leuanveto
10-15 etunojapunnerrus
15 ilmakyykky
loppuaika max cal laite

Alternating BTW Pull-Ups & HSPU´S. 5 Rounds x Every 2:00

7 Pull-Ups, add weight if possible
7 Strict HSPU, you can use one plate & abmat if needed.

Both Perform Unbroken Sets.

Hip Thrust
3x8, Tempo 2011, Rest 90s

EMOM 10

1 x Ninja Snatch. Continue building last part.

Valakyykky 8,8,8 jätä reilusti varaa

5 x 2min töitä/2min lepo

12 kp tempaus
6 yleisliike kpn yli
max cal soutu

a) 10+10 single arm KB/DB snatch, remaining time Row.
b) 10+10 single arm KB/DB hang C&J, remaining time ski erg.
c) 10+10 single arm KB/DB STOH, remaining time bike.
d) 10+10 single arm KB/DB thruster, remaining time echo bike.

Total time of the workout is 32min.

For time
63-45-27
Double unders
15-12-9 reps
OHS @30/42,5kg
C2b / Pull ups / Hardened Ring Row
rest 5 minutes and repeat
time target 5-7 min , cap 8 min.

Split Jerk 2x3 reps @75-80% and 2x3 reps @80-85% of 1rm
rest 1-2 min bwn