EMOM8
1. Row/Ski 8-12cal
2. Wallball x 8-12

EMOM25
1.min DB Shoulder to Overhead x 10-14
2.min Toes to Bar/Knee Raises x 8-12
3.min Dumbbell Snatches x 10-14
4.min Pull-ups x 8-12
5.min Rest

EMOM8
1. 30m Front Racked KB Carry
2. 30sec Prone GHD Hold

5 rounds (1h workout)

3 minutes on every machine. 1 minute rest btw machines.
- Row
- SkiErg
- Assault bike

Go moderate/easy pace. Something you can keep up the whole wod.

20 min amrap

• 20 cal Assault bike
• 10 very strict shoulder presses 2x15kg dumbbells
• 1 ropeclimb
• 1 legless ropeclimbs
• 20 cal Row
• 10 deficit Pushups on dumbbells
• 1 ropeclimb
• 1 legless ropeclimbs

5 x

1 x clean 7 x front squat + 9 bar over burpee

Result is the kgs lifted!

Sumomaastaveto

5 x 5

2 x taito EMOM

10 min EMOM:

5-10 perhosleukaa
15 wallball

10 min EMOM
1-3 bar MU
10 thrusteria 30 kg

1 min Handstand Hold
1 min rest
1 min Shoulder taps (wall facing)
1 min rest
1:30 Handstand Push Ups
1:30 rest

100 Burpee Box overs for time

21-15-9 Reps for time

• DB Push Jerk (22,5/15)
• 50 DU
• Deadlift (70%)
• 50 DU
• Pull-ups
• 50 DU

Floor Bench

10x3@ focus on speed. Set every 1:30. (50-60%)

AMRAP

amrap2 airsquat
amrap2 push ups
amrap3 burpees
amrap3 cal row