EMOM 12

Odd : Chest Supported Dumbell Rows x 6
Even : 35 Double Unders

Bench Press

6 x 2 @ 80%

For 5 min
Max effort assault bike

3 Sets of: RMU complex

Treenaaja _______ Kuntoilija
5 Ring rows _______ 5 Ring rows
5 ring dips _________ 5 ring dips
5 Ring pull-ups _____ 5 Ring pull-ups
5 Russian dips ----_ 5 Russian dips
5 Ring muscle ups __ 5 Banded Ring muscle ups

Tempausta

Ota korkeus ylös. Pitää olla haastava.

3 rounds
1 min row erg
8 alt. step back lunges
20s. hs hold
5 push up

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7 Rounds

1min work / 1min Rest

5-10 HSPU
10 Air squats
ME Burpees over bar

*Pick HSPU number based on your ability. It should take no longer than 30sec

EMOM x 8

20s L-sit hold / 40s rest

Scale time if needed

Back: 3 rounds of:
10 Arch rocks
15 DB deadlifts
20 Gorilla rows
25 KB swings
Rest