20 Min EMOM

1. 10m HSW scaled 3 wall walks
2. 10 bar facing burpee
3. 18 DB snatch 22.5/15kg
4. 15/10 cal row
5. Rest

Hyvää huomenta 4x10

9 x alkavalla 90s

1. 30-50 tuplanaruhyppy
2. 10-15 valakyykky
3. 5-10 leuanveto/rintatankoon/palomiespunnerrus

Käsilläseisontapunnerrus 4 x sama toistomäärä alkavalla 2 minuutilla

EMOM 42 ( 6 rounds )

1 Minute : 15-18 Wallball Shots 20/14p
2 Minute : 15/11 Calories Bike Erg
3 Minute : 1 Rope Climb
4 Minute : 5-7 Devils Press 2x22,5/2x15kg
5 Minute : 6 - 10 Toes To Bar
6 Minute : 35 Double Unders
7 Minute : Rest

Strength (load)
Thruster 3-3-3-3-3

AMRAP8 (YGIG on round):
10 db snatch 22,5/15kg
8 t2b
6 burpee to target

• rest 2min

AMRAP8 (YGIG one round):
6+6 db one arm thruster 22,5/15kg
4 muscle up/ c2b/ pull up

-rest 2min

AMRAP8 (YGIG one round):
8+8 db one arm shoulder to overhead 22,5/15kg
40 DU/ 60 SU

EMOM x 8

1) 10m walking lunges
2) 30-50s plank hold

3 x 3min töitä, 1min lepo

3-6 leuanveto/rinta tankoon
6 yleisliike tangon yli
9 raaka tempaus 43/30kg

EMOM x 32
1) row
2) 5-15 pull up
3) ski
4) 5-15 push up