EMOM x 16:00

Minute 1: 30s Max Push Press @52.5/35kg
Minute 2: 30s Max SDHP
Minute 3: 30s Max Strict T2B
Minute 4: 30s Max Shoulder Taps

Rx+: 60/42.5kg, Minute 4: 30s Max Handstand Walk

E2M for 20min
1: Shoulder press x10*
2: Strict pull ups xMax unbroken **
*Use the same weight for all 5 sets. Last set Amrap.
**RPE 7. Save 2-3 reps in the tank the first round
+
6min Amrap
2 squats
2 Push ups
2 Burpees
2 Alternating jumping lunges(2/each leg)
2 Dynamic plank LA
2 Dynamic plank RA

OHS 5X3

EMOM 30 min

1. Push ups 10-20
2. Air squat 30
3. Sit-ups 20
4. Chair dips 10-20
5. Reverse lunges 30
6. Plank hold 40 sec

WOD
4rds
8+8 reverse lunge (goblet)
10x back squat
rest 90s btw rds
+
3rds
10x superman
16x russian twist

2 rounds
10 HSPU
20 T2R
30 cal assault bike
20 wall ball (9/6kg)
10 cal row

Time cap 22:00

6 x 3 snatch kyykkyyn

12min EMOM

A) 6min
12 x deadlift (55kg)
40 DU
B) 6min
12 x push press (30kg)
10cal bike

E2M for 20min(10sets)
Back squat x3 @ Add 5-10kg from last weeks squat wod.
Last set is an amrap, dont go to fail
+
4rft
12 Alternating Reverse FC lunges
10 Dips

5 Rounds for time

1.Push ups 25, 20, 15, 10, 5
2. Ab-mat sit-ups 10, 20, 30, 40, 50
3.Thursters 10, 10, 10, 10, 10