A)
Every 2:30 x 4 rounds
lateral box step ups x 6 reps/side
dbl KB Z press x 10 reps

Every 2:30 x 4 rounds
single leg crossbody deadlift x 6 reps/side
dbl KB bent over row x 10 reps

B)
5 sets
2 min. work / 1 min. rest

3 burpees
6 double KB snatch@2x24/16 kg
9 air squats

Goal: 2+ rounds each interval
Pick up where you left off last roundP

Warm-up
10min

Single Kettlebell snatch technique
E2MOM 10min
Find heavy weight of
3rep KB Clean & Jerk, L & R arm.

Gymnastics
20min
- Kipping pull-up
- Butterfly pull-up
- Kipping C2B
- Butterfly C2B

WOD
5 rounds of:
8 alt. KB C&J 16/24kg
5 C2B / Pull-ups

Rest 30sec between rounds

RX
2-2-2-3 min intervals (1min rest between):

• 15/12cal Echo Bike
• 10 Burbee box jump overs

Then in remaining time from interval, AMRAP Rogue drag rope double unders (until 150 reps completed). Only the drag rope DUs are counted to the score!

RX

• ♀ 50cm boksi
• ♂ 60cm Boksi

Masters 35-44

• ♀ 50cm boksi
• ♂ 60cm Boksi

Masters 45-54

• ♀ 10cal Echo Bike, 8 BBJO 50cm, 120 drag DU
• ♂ 12cal Echo Bike, 8 BBJO 60cm, 120 drag DU

Masters 55-60+

• ♀ 8cal Echo Bike, 6 Burbee box get overs 50cm, Drag rope single unders
• ♂ 10cal Echo Bike, 6 Burbee box get overs 60cm, Drag rope single unders

EMOM 8

1 Legless Rope Climb

90 Minutes @ HR Zone 2

10 minutes Ergo
3 Weighted Pull-ups
5m+5m Handstand Walk

Alternate A1 / A2

A1. Strict dip – 4 to 5 x 4-6 @ RPE 8-9 (1-2 RIR on all sets), Rest 1:00 before A2
A2. Pendlay row – 4 x 6-8 @ RPE 9 (1 RIR on all sets), Rest 2:00 before A1

3:00 Air bike / 3:00 Row @ easy
2:00 Air bike / 2:00 Row @ moderate
1:00 Air bike @ moderate hard
+
2 Rounds
3 Inchworms
5 Handstand shrugs
30 Speed rope steps
10 DB snatches, alt @ lighter than workout weight
1-2 Wall walks
10 Box step-ups (no weight)
+
Build up to workout weight on DB snatch/Box step-ups
* prep the other movements between sets as needed
+
Once through @ workout pace
12/8 (cal) Echo bike
8 DB Snatches, alt @ 22.5/15kg
6 Handstand push-ups
30 Double-unders
3 Wall walks
12 DB Box step-ups @ workout weight/height

Simon kanssa etsittiin maksimia

EMOM 20
1. 20 TTB
2. 15 box jump overs
3. 10 overhead squats
4. 1min rest