EMOM x 16:00
Minute 1: 30s Calories Bike/Row/Ski/Shuttle Run
Minute 2: 30s Double KB Cleans
Minute 3: 30s Strict Toes to Bar
Minute 4: 30s Double DB/KB Push Press

– Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent

EMOM12 mins :
odd: 1-2 legless rope climb
even: 6-8 strict HSPU

4 x 8min EMOM

Choose your cals for the first min and your second movment and rep scheme.

A: 8min EMOM
Odd - BikeERG
Even - ?

B: 8min EMOM
Odd - RowERG
Even - ?

C: 8min EMOM
Odd - Echo Bike
Even - ?

D: 8min EMOM
Odd - SkiERG
Even - ?

Rest 1min between EMOMS

4 rounds:
A. 7 min amrap:
21/17 cal ski
14 KB swings
7 pull ups

B. 7 min amrap:
21/17 cal row
14 DB snatches
7 burpee box overs

3 min rest after each round. Alternate between A and B.

WOD
8 RFT
8 deadlifts 175/125
Farmers carry 50/35
(Can use DB or KB for farmers carry, must have one in each hand)

*farmers carry is up and down length of the gym 4x

Seated Shoulder press 2-5

Shoulder press 2-5-2-5

Bike, ski, row 30min warm up
Kb swing 4 rounds 8kg x 15 reps
Push up 4 rounds 20kg x 20 reps
Deadlift 4 rounds 40kg x 15 reps
Wallball 4 rounds 7kg x 15 reps
Box step ups 4 rounds 20 reps

Every 90s x 15
1 snatch pull
1 hang squat snatch
1 squat snatch

Nosta painoa 5 ja 10 kierroksen jälkeen.

60 min pyöräilyä