EMOM 16

Minute 1 : 8 Gorilla Rows
Minute 2 : 8 - 12 Push-Ups
Minute 3 : Max. Reps Sit-Ups
Minute 4 : Rest

For time

• 5 overhead squats
• 400-meter run
• 10 overhead squats
• 400-meter run
• 15 overhead squats
• 400-meter run
• 20 overhead squats
• 400-meter run
• 25 overhead squats
• 400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

5min läpikäynti

15min lämppä

25min skills & speed

20min wod prep

Wod
23.2 A&B

** GHD sit-ups – 50, 75 or 100 reps***, break to sets as needed

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.

1x5@70%
1x5@75%
1x5@80%
1x5@85%

EMOM 6
3-5 reps HSPU
- can do in deficit

strict shoulder press

8x2 @75%

go every 1:30

4 rounds for time in teams of 3, YGIG, divide anyhow:
300 / 240m row
30 wb
30 db snatch
30 burpee to target
- rest 60s between rounds -

TC: 27

21-15-9
Wallball
Push-ups
T2b