EMOM 25 mins
Minute 1: 40s Box Jumps w. step down @60/50cm
Minute 2: 40s Cal Row, Bike, or Ski Erg
Minute 3: 40s DB Burpee@ 2x22,5/15kg
Minute 4: 40s Heavy D-Ball or KB Carry
Minute 5: 40s DU

Extra Credit:
Tabata
1a) Alternating DB Curls with barbell
1b) Front Plank

2,5km row
250m swim
Timecap 20min

300m run
15-12-9
DB snatch 15kg
Box jump over
300m sandbag carry 35kg
Timecap 8min

"Jack"

Complete as many rounds as possible in 20 minutes of:
52,5/40kg Push press, 10 reps
10 KB Swings, 1.5 pood/1Pood
10 Box jumps, 24 inch box/ 20 inch box

(sain ohjelmoinnissa)

Sama kuin Sali

Banded Pull-aparts: 3 x 25 + 25. Rest 60s.
- 25 w. a pronated grip + 25 w. a supinated grip

3 rnds for time @ 43g
22 cal row
22 stoh
22 pullup
22 back squat
22 Abmat
5 push up Cash out

Squat clean 5x2
Clean+2 Jerk 5sets
Back squat 5x2

EMOM 15'
1-GHD sit up
2-Ring Dip
3-Bulgarian split squat
4-Landmine Twist
5-Biceps Curl

USA swing 4x15
Push press 4x5