EMOM x 8

1) 8+8 reverse lunge
2) 20-50 DU

EMOM x30

1) C2bike
2) Sit-Up
3) Handstand Push-Up

3 rounds for time:

20 bike erg
15 kb swing
10 kb goblet squat

VX7A

3x8'AMRAP w. partner, 2'rest
10 syncro KB clean @24/16kg
20 cal row
10 syncro KB goblet thruster
30 box jump
10 syncro KB swing
40/40 DU (can be done together)

Continue where you finished last AMRAP

Farmers walk

3 x 20m @ challenging weight, rest 2:00 between sets

Complete as many rounds and reps as possible in 20 minutes of

• 15 box jumps
• 12 kettlebell swings
• 9 ring dips

♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell

Tehdään liikeparina rdl:n kanssa. 8 toistoa per käsi.

3x9min AMRAP w. partner,
2'rest between

YGIG style

30 cal airbike (or 40cal row)
20 dbl DB thruster @2x20/10kg
10 BMU/C2B/slow eccentric pull up (perform a
challenging move)
20m farmer hold walking lunges
30 wall ball

continue next AMRAP where you stopped the previous one

Back Squat
• 5 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 2 reps at 90% of 1RM
• 1 rep at 95% of 1RM
• 1 rep at 103% of 1RM

Penkkipunnerrus 4x5