EMOM 25

1 minute : 10/8 Cal. Bike Erg
2 minute : 15 Sit Ups
3 minute : 0:30 Hanging
4 minute : 5 Hang Power Clean
5 minute : 15 Air Squat

2 Rounds:

In 2min
15/12 Cal Row
max rep power clean (35/25)

2min Rest

In 2min
15/12 Cal Bike
Max rep box jump over
(50 / 40)

2min rest

In 2min
12/9 Cal Ski
Max rep 1-leg v-up

2min rest

5 Min Foam Roll
4 Min Any Erg
3 Rounds:
5 Strict Pull Ups + 10 Sit Ups + 15 Air Squat
1:00 + 1:00 Banded Lat Stretch
5 GM
5 BS
5 Elbows Rotations
5 SN Press
5 SN DL
5 OHS

Then

20 Push Up to Down Dog
20 Glute Bridges Walk Outs

10 minute running clock
Minutes 0-5
1000m row
remaining time amrap Burpees

Rest 2 min

Minutes 7-8 1RM DL
Minutes 8-9 1RM Bench press
Minutes 9-10 1RM Squat clean

Partner workout
50 Calorie Row
50 DU
50 Box Jump Overs (24″20″)
50 DU
50 Dumbbell snatches (20/15)
50 DU
50 Dumbbell thrusters (20/15)
50 DU
50 Pull-Ups
50 DU
50 Dumbbell thrusters (20/15)
50 DU
50 Dumbbell snatches (20/15)
50 DU
50 Box Jump Overs (60/50)
50 DU
50 Calorie Row

Time cap 60 minute

4x3 Deficit Snatch Grip Deadlift @100% of 1RM Snatch
- Rest 2min btw sets
- Stand on a 20kg plate

EMOM 35:
1) 45s laite
2) GHD sit ups / jalkojennostot
3) DU 20-30
4) HSPU
5) Pistol squats / db lunges

A,
Push Press 5-3-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Weighted Strict Pull-up 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

3-5x 5

Goal- Go heavier than last week.

C,
For time:
50 Row Calories
50 Box Jump Overs@60/50cm
50 Deadlifts@80/55kg
50 Partner Wall Balls@9/6kg
50 Synchronized Push-ups
50 Partner Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Row Calories

Complete in teams of 2.

Goal: Sub 21-minutes

D,
3 rounds for quality of:
16x [ 1 Single Leg Balance + 1 Banded Row ]
8 Ring Glute Walk Outs
Hollow Rock, 30 secs

[ 1 Single Leg Balance + 1 Banded Row ]- 8 L/8 R

Front squat 4x(3/40s” + 3)

6 rounds of: 2 min on/ 1 min off
6 cal ski
6 burpee box step overs
Max devils press