8 x 30" work 30" rest, alternating:
1: burpee
2: plank
2' rest

8 x 30" work 30" rest, alternating:
1: HR push up
2: ring row
2' rest

8 x 30" work 30" rest, alternating:
1: alt. V-up
2: air squat

A)
4x 10 alternating overhead press
4x 6 paused double KB front squat (3” at the bottom )

B)
For time -divide anyhow
30 double KB clean and push press
30 double KB swing
30 burpee
30 double KB thruster

Every 7 mins x 4 sets

2 rope climb
20 box jump step down @60/50cm
20 push ups on box
20 KB burpee 2x 24/16kg
200m run (4x50m)
Remaining time is rest!

E2MOM 14min
1 hang high pull + 2 hang power clean + 2 squat clean

2 power snatch + 2 snatch

E2mom 14min
Hang high pull
Hang power clean x2
Clean x2

E2MOM 14min
2 power snatch + 2 squat snatch

EMOM for 4 rounds:
1) Landmine twists
2) Windshield vipers
3) Single arm KB farmer’s carry
4) Rest

-tasaisesti(tavoite) toistot.

3-5 Rounds @ increasing weight

12 Hang power snatches
12 Overhead squats
12 Power clean and jerks
12 Thrusters

Intent. Develop your barbell cycling skills (positions, balance, rhythm, timing, breathing).

• All sets must be done unbroken. ** Rest as needed between movements. *** Start @ 42.5/30kg, 35/25kg