EMOM 15
1: 40s SU tai 10x burpee
2: 8-10 push-press / tanko tai kumppani
3: 40s kB swing
4: 40s Russian twist
5: 40s air squat

A: Back squats 3-3-3+
B: Bench press 4set

10 rounds for consistency:
30 s of med ball cleans 9/6 kg
30 s of double unders
30 s of box jump step downs 24/20"
90 s rest

Weighted pull up
4x8x7.5 kg

Yksi raskas nosto per minuutti
Otm x3
-2min rest
Otm x3
-2min rest
Otm x3

Emom 30

1. 8-12 cal soutu
2. 1-2 Rope climb
3. 20 du/40 su
4. 1-3 wall climb
5. 8-12 box jump
6. 8-12 T2B/T2R

2 rounds:

30/25 cal row
25 wall balls
15 HSPU
2 min rest

30/25 cal row
25 wall balls
15 T2B
2 min rest

30/25 cal row
25 wall balls
15 pull ups
2 min rest

12:00 for quality
400m Row or 1 x Stairs or 30m Sled Push
20-50 x Double Unders

Emom20 / 30-40sec work
1. Row
2. Hollow Hold
3. Assoult bike
4. Plank

4 rounds
1. 5 Box jump from another box
2 4-8 Strict Hspu

For time
200m run unweighted
1' rest
200m run weighted
1'rest
400m run unweighted
1'rest
400m run weighted
1'rest
600m run unweighted
1'rest
600m run weighted
1'rest
800m run unweighted
1'rest
800m run weighted
1'rest
1000m run unweighted
1'rest
1000m run weighted
Weighted With a 12 kg kettlebell insider a backpack