A: SA Lat Pull downs pronated 3set
B: SA kb rows 2set
C: For time:
50-40-30-20-10 unbroken Rkb swing
D: Db biceps curls 2xMax

EMOM 10 mins
Odd : 45” sec burpee Pull up
Even : 45” front plank

Rest 2 mins

EMOM 10 mins
Odd : 45” Single arm Kb clean @20/12kg
Even : 45” KB Pull through

Rest 2 mins

EMOM 10 mins
Odd : 45” Kb box step up @50cm
Even : 45” Gorilla row (Double Kb) @20/12kg

Overhead squat 3x3, 2x2, 1x1

Emom 12
1: 8/8 weighted reverse lunges
2: max strict pullups
3: max cal erg

Rest 3 min

Amrap 15
50 squat
40 alt db hang clean and jerk
30 situps
20 shoulder to overhead
10 d-ball clean

max x4-5

Strict pull up 4x10

Amrap 18

1 bear complex
10 su
200m run
2 bear complex
20 su
200m run
3 bear complex
30 su
200m run
Etc...

@45 kg

20' AMRAP of:

• 5m HSW
• 15 supine ring row
• 20 cal ski

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg

Kurssin päätöskerta ja PR-päivä 💪