EMOM12
A) 10 SHSPU
B) 10 Ring dip
C) 10 GHD
D) Rest

For time

• 8 wall-ball shots
•   4 shuttle runs
•   1 rope climb
• 16 wall-ball shots
•   8 shuttle runs
•   2 rope climbs
• 24 wall-ball shots
•   12 shuttle runs
•   3 rope climbs
• 32 wall-ball shots
•   16 shuttle runs
•   4 rope climbs
• 24 wall-ball shots
•   12 shuttle runs
•   3 rope climbs
• 16 wall-ball shots
•   8 shuttle runs
•   2 rope climbs
• 8 wall-ball shots
•   4 shuttle runs
•   1 rope climb

Time cap 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

3 Rounds for time
800m run
10 Shoulder to overheads 40kg
10 T2Bs

TC 20

Squat 8 rm

For time:

Cash in 15 push presses 35-40/30kg

Then 6rds:
-5 pull-ups
-10 V-ups
-15 air squats

Cash out 10 push presses(same weight!)

TC 15

3:00 Run @ easy
2:00 Row @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3 – 5 Supine dowel hip snap rollovers
3-5 Pike compression slides
+
Build up to working weight for PC + J
Practise other movements between sets
+
Once through
20/15 (cal) Row
10 Wall balls
10 Toes-to-rings
200m Run
4 Power clean and jerks @ workout weight
8 Chest-to-bar pull-ups

A: Broad jumps 8x3
B: Power clean 5x3
C: Deadlift 3x5
D: WPU 1RM
E: Strict chin ups Supinated 2xMax
F: Seated rows 2set
G: Alternating Db biceps curls 1xDrop set

5 x 5 @ 2:30

4 x 10
Penkil tai boksilla käsi, jalat maassa

Bench 6rm