3x AMRAP13, 2min rest between AMRAP’s

AMRAP13
A. 8burpees + 5 pull-ups
B. AMRAP row, cal

AMRAP13
A. 8 push-ups + 5 man makers
B. AMRAP ski, cal

AMRAP13
A. 8 wall balls + 5 box jump overs
B. AMRAP AB, cal

Every 1 min for 10 mins, alternating between:
1x [ 4-5 Top Half Pull Ups + 4-5 Bottom Half Pull Ups ]
12 Shoot Throughs

3 sets:
2min ON, 1min OFF:
12 T2B
16 DB Hang Snatches 22,5/15kg
AMRAP Box Jump Overs 60/50cm

EMOM 48

1) 1 min bike
2) 2-4 TGU
3) 15-20 box step over
4) 8-10 one arm kb ohs
5) 40-50 SU
6) 10-15 wall ball (light)

Work for about 40 sec on each movement. Choose light weights to keep heart rate low.

3 sets of

9min ON/2min OFF

(3min Row-3min Ski-3min Bike)

Voima
E3MOM, 4 rounds
8-12 ring row

WOD
3 rounds 40s work/20s rest
ski
KB swing
bike
slam ball
row

3x10 @ 60-70% progressive (each leg; no alternating)

3 rnd

Run 300m
50 DU
Bike 2min
Wallball 20
Run 300m
T2B 15
Bike 2min
Pull-up 12
Run 300m
Burbee TB 12
Bike 2min
Kelkka 30m

Midsummer
Hyrox Home Wod

For Time:
2 Rounds:

600m Run
30 Burpee
600m Run
30 Sit Up
600m Run
30 Reverse Lunges with Light Object