EMOM 20 with Partner

1 minute : Max Calories Bike
2 minute : 1 round "Macho Man"

*Macho Man
3 Power Clean
3 Front Squat
3 Stoh

Barbell : 60/42,5kg

Score : Total Calories

4 x 75sec on / 60sec off:

1. (weighted) plank hold
2. 5 hollow rock + 5 strict hanging knee raise

-> jälkimmäisessä vuorotellaan 5+5 75sec ajan

10 x 40sec work/40sec rest alternating
1. wall ball
2. sled push

• Try to keep even pace in all efforts

3-4 rounds for time
80m sled push
- rest as needed

5 x E4MOM
run 400m
row 500m
40 shoulder to overhead 60/40kg
row 500m
run 400m

8 x clean + front squat + jerk (1+2+1)
- find a heavy set

12 x 20sec on/10sec off
- flutter kicks
- air squats
- kb swing 32/24kg

4 x 6min on / 3min off:

A) 20 box jump over + 16 c2b + 12cal erg

B) 24 kb swing 24/16kg + 16 sit up + 8 alt. pistol squat

Front squat

10-8-6-4

5 x every 2 min
1 Push Jerk + 1 Split jerk

*Go light and snappy!