EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Engine

E4MOM X10 (Alternate A&B, 5 each)

A:
- 450m Ski + 8 Devils Press

B:
- 450m Row + 25 WB

Gymnastics

A) E90SEC X6:

• 1 Set of rMU

B) 5 Sets Of:

• 10 Horizontal Ring Row *rest 90s between sets

C) 3 Sets Of:

21-15-9 Unbroken T2B

*rest as little as possible between sets.
*3min rest after all sets are done and repeat until done 3 times

Metcon

5 Rounds For Time:

• 4 Wall walk + Wall facing hspu
• 60 DU
• 12 Cal Ski

Accessories

4 Rounds For Quality:

• 10/10 DB Bench Press (alternating arms, resting arm extended)
• 10/10 Bent Over DB Row

Syklin kolmas viikko ennen kevennystä

Squat snatch 11x1

For time

• 10 triple-unders
• 20 chest-to-bar pull-ups
• 30 wall-balls shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

WU

Speed

CF
6x vuorotellen
4min on, 2 min off
1.
6 power snatch 32,5/45kg
12/15 cal ski
18 wb
2.
9/12cal bike
6 thruster 32,5/45kg
3/6 BMU

Engine

Accumulate 120 Cal
30s on/30s Off:

• Echo Bike

Rest 3min

Accumulate 100 Cal
40s on/20s off:

• Row

Rest 3min

Accumulate 80 Cal
45s on/15s off:

• Ski

Accessory

4 Rounds:

• 3-5 Dragon Flag
• 10/10 KB Side Bend
• L-Sit Max Hold

20 Clean 70kg
40 Devils press 22.5kg
60 Toes to bar
80 Hang DB snatch 22.5kg
100 Pull ups
150 Box Jumps
200 Wall balls
150 Box Jumps
100 Pull UPS
80 Hang DB snatch 22.5kg
60 toes to bar
40 Devils press 22.5kg
20 Clean 70kg