EMOM 12:
1. 6-12 t2b/knee raise
2. 9 double db box over 22,5/15kg
3. 3 wall walk

• Rest 4min

EMOM 12:
1. 6-12 bmu/c2b/kipping pull up
2. 12 box jump over
3. 30sec max burpee

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift 102,5/70kg
Bar-Facing Burpees

TC 10

-Score time or reps.

5 x 3 tall jerk

3-3-3+ (Wendler's)

EMOM 24 (6 Rounds)

1) 1 Round of Cindy*
2) 10 Hang Power Snatch 40/30kg
3) Max reps Burpee Box Jump
4) Rest

Score is total number of Burpee Box Jumps over 6 rounds

*Cindy
5 Pull up
10 Push up
15 Air squat

”Donda”

27 maastaveto 61/43kg
27 cal soutu
27 etukyykky
27 cal soutu
27 työntö
27 cal soutu

Aikaraja 20min

12min

12-15cal laite
12 etunojapunnerrus
6-10 luopiosoutu 2x kp:lla tai kahvakuulilla

The Handstand Push-Up ( Strict / Kipping)

Technique & Practice

6 x alkavalla 2 minuutilla

1 maastaveto + 1 rinnalleveto riipusta + 1 työntö, rakenna päivän hyvään painoon

For time:

3 rounds
18 DB reverse lunge (22,5/15kg)
14 DB hang squat clean
10 push up

Time cap 10min