EMOM32
1. 40s Soutu
2. 12-16 Käsipainotempaus vuorokäsin
3. 8-10 Leuanveto myötäotteella
4. 40s Pyörä
5. 10-15 Wall ball
6. 40s Kelkka
7. 16-20 Russian twist
8. Lepo

10 sets for quality
2x push press + push jerk + 2x split jerk

4-6sets
10 x Biceps Curl @ moderate weight, barbell or DBs
10 x Bench Dip @ moderate effort
10 x Strict Press @ same weight as curls
1-3mins easy bike, walk, row

A: Hang snatch pull+ hang power snatch+hang squat snatch moderate weight
B: Double low hang squat clean+ split jerk
C: Emom 7’: Snatch pull 80% of snatch max.

For time in team da 2
90 cal row
100 burpees
85 cal assault bike
85 cal ski erg

Dallo 0 e ogni 5 minuti
12 synchro dumbell snatch 22.5
15 synchro air squat
18 synchro sit up

Find 5 reps max.

3 rounds:
1min Row
1min AB
1min Ski
1min Rest

For time
2 rounds
14 ohs 40kg
14 bar facing burpees
1' rest
2 rounds
14 ohs 40kg
10 bar mu
1' rest
2 rounds
14 ohs 40kg
6 burpees bar mu

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Squat
50 sit-ups
50 Burpees

Time cap 35 min