30 min EMOM

10 rounds:
1) Alternate between 12/10 kcal Row and 60 DU
2) 3 Snatch (moderate/heavy weight)
3) Rest

For time:
100 calories assault bike only arms.

Warm Up 3 min easy Pace

2 Rounds

3:00 @ 75 RPM
3:00 @ 80 RPM
3:00 @ Easy Spin

4 Sets:

5:00 @ 80 RPM
2:00 @ Easy Spin

Cool Down

5:00

• set damper to as high as possible while maintaining. the target RPM

Pistol squat technique

EMOM9
5+5 Bulgarian split squats (KB/ DB)
6-8 T2B
20-30sec hollow hold

10min for quality
30-40sec Back extension
20 Russian twist
6+6 One legged romanian DL (KB/ DB)
2+2 Turkish get up

Hang squat clean + jerk 5x3+1

Tempaus pukeilta polven yläpuolelta

A,
1x [ 3 Squat Cleans + 1 Split Jerk ]
1x [ 3 Squat Cleans + 1 Split Jerk ]
1x [ 3 Squat Cleans + 1 Split Jerk ]
1x [ 3 Squat Cleans + 1 Split Jerk ]
1x [ 3 Squat Cleans + 1 Split Jerk ]

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

B,
Teams of 2 - For time:
45 Box Jumps@60/50cm
15 Hang Power Cleans@102/70kg
Med Ball Run, pick load, 400 m
30 Box Jumps75/60cm
30 Hang Power Cleans@84/57kg
Med Ball Run, pick load, 400 m
15 Box Jumps, 105cm/75cm
45 Hang Power Cleans@61/43kg
Med Ball Run, pick load, 400 m

Complete in teams of 2.

Partners work together to accomplish the work. Break up reps any way you want but keep the exercises in their order. On the run both people run but carry only 1 medball, passing it off as needed.

B,
Outdoor Activity!!!

With a weight vest, 13 rounds for time of

• 8 strict pull-ups
• 26 box step-ups
• 21 burpees

♀ 14-lb. vest, 20-in. box
♂ 20-lb. vest, 24-in. box

TriSet x 3 rounds

Single Arm Sotts press x 6-8 each.
Rest 1:00
Goblet Cossack Squat x 6-8 each
Rest 1:00
HS Hold x 1:00 or HS Walk x 12m
Rest 1:00

Emom30
1. HSPU
2. GHD
3. WallBall
4. Deadlift
5. Rest

Toistot ja painot oman kunnon mukaan!