EMOM 9 min

In 90s:
5 Thrusters 52/43 kg
In 60s:
10 Pistols, alt
Hollow to arch roll
30s:
Rest

3 Interval of:
Row 2000 m @ > 90% MHR
1:1 rest each interval

3 rounds:

30 sec max reps KB swing
30 sec rest
30 sec max cal on assaultbike
30 sec rest
30 sec max cal on skierg
30 sec rest
30 sec max reps abmat sit ups
30 sec rest

Skills/Gymnastics/Weaknesses

MOBILITY

Build to a Heavy Complex:
2 Push Jerks + 1 Split Jerk

eri matkoja ja ärsykkeitä vaihdellen

Strength: Front squat 8x1@95%

Wod: 8RFT
3 BMU
6 HSPU
8 pistols
10 sit ups

Strength: build upto 95% of your 1rm and then perform 8 singles.

Wod: use this Wod to practise the gymnastic movements. Don't rush , aim for quality and consistency.

Both sets increasing reps 1-3, 2-6, 3-9, 4-12.....

A) 6min amrap of:
Wall ball @ 25/20lbs
T2B

Rest 2min

B) 6min amrap of
Power Cleans @65/42kg
Abmat situps

EMOM do 10x 1 complex of 1 DL+ 2 Hang power clean+ 1 squat clean.

5 and 9 minute are for rest

Tempaus,

3 x 2, superhitaasti syliin, kovaa alle

3 x 1, tempaus, painava