EMOM X 5' OF:
5 SNATCH 50/40 40/25
5 BURPEES LATERAL
REST 1'
EMOM X 6' OF:
6 SNATCH
6 BURPEES LATERAL

5 x 5 Leuanveto myötäotteella
*Lisäpaino jos mahdollista - Jätä 3 toistoa varaa sarjoihin.
*Kahden minuutin lepo sarjojen väliin
*Kaikki sarjat samalla painolla

Parin kanssa yhteensä
2000m soutua
10 kierrosta:
10 leukaa
20 punnerrusta
30 ilmakyykkyä
2000m soutua

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3min AMRAP
ME HSPU

2min rest

3min AMRAP
ME Push-ups

2min rest

3min AMRAP
ME Object facing burpees

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WARM-UP:

3-4min rope jump
*every 30sec do 3 burpees before continuing rope jumping

then,

2rounds

20-30sec Handstand hold
10/10 Chest stretch
10/10 Hip complex

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AMRAP 15'
ASCENDING BY 1 REP EVERY ROUND OF:
OVERHEAD SQUAT 50/35 40/20
HSPU OR PIKE PUSH-UPS

5 ROUND OF:
15/10 CAL BIKE OR 22/15 CAL ROW
10 ALT DB SNATCH 22.5/15 15/10
THEN....
5 ROUND OF:
15/10 CAL BIKE OR 22/15 CAL ROW
10+10 DB CLEAN AND JERK

Back rack lunges 4x12
Legless rope climb 6x1

5rds for time:
-15 t2b
-5 shspu

*goal is to go unbroken!

4 alt sgl DB devils press 15kg
5 goblet squat
6 box jumps 24”

• 45s.: Row/Bike - Spider lunge + twists
• 45s.: Row/Bike - Up&down dog

• 45s.: Row/Bike - Active shoulders (Handstand)

• 2 rds:
  8-10 Wallball
  6-8 Deadlift
  4-6 HSPU

• Mobility...