EMOM, 20 min, 5 rounds
1. Bench Press, 5 reps
2. AB mat sit up, 12 reps
3. Barbell row, 8 reps
4. Deadbug, 45 sec work

Ski
Row
Bike

One minute each. First, choose duration (21-60min) then choose pace. You may choose one minute rest after each round.

Maintain same pace through the workout.

Leave pace & duration on the comments!

10 Rounds For Time:

15/12 Calorie Row

15 Wall Balls (9/6)

Rest 1 Minute Between Rounds

*Score = Time it takes to complete the workout

A: Back squat 5rm
B: Power clean 2-2-2-2-2
C: Leg extensions 3set

• No Coach
• Make it @ Muscle Beach
• No equipments needed
• Enjoy 🌞😎

20-18-16-14-12-10-8-6-4-2
Squat Jumps
Push-Ups

3min REST

20-18-16-14-12-10-8-6-4-2
Reverse Lunge (L+R=1)
Burpees
V-Ups

Snatch & clean and jerk

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%

C) Back squat EMOM 10:
2 back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

Reverse hyper, 4 x 15

Sandbag goodmorning, 3 x 12

4x 8+8 @kohtalainen

4x2 @75-85%