EMOM x 40

1) echo
2) 200m run
3) c2bike
4) 200m run
5) rest / skill

Run 400m,
25 Wallball,
Run 400m,
25 Box Jump,
Run 400m,
25 Push-Up,
Run 400m,
25 KBS (24/16kg),
Run 400m,
25 Burpee

Snatch 3-2-1-3-2-1

Tabata 1
8 x 20 sec on / 10 sec off
1. Wall facing HS shoulder taps
2. Tuck ups

Rest 2min

Tabata 2
8 x 20sec on / 10 sec off
1. Arch rocks
2. Mountain climber

3 rounds

3-5 Negative ring dip (no bands!)
15-20 Arch rocks
Rest 1min between rounds

3 rounds

5-10 Strict t2b/leg raises
1+1 Turkish get up
Rest 1min between rounds

AMRAP 3

16 Rower Over Burpees
Max Calories Row

Rest 1 minute

AMRAP 3

20 One Arm Devils Press 22,5/15kg
Max Calories Bike Erg

Rest 1 minute

AMRAP 3

20 Deadlift 60/40kg
Max Calories Echo Bike

-score total calories

Split everything as ygig
40/30 cal row
40 box jump overs
40 t2b

3 kierrosta

1min kp tempaus
1min etunojapunnerrus
1min kk rinnalleveto riipusta
1min naruhyppy singeleinä
1min laite
1min lepo

Partner WOD

For time:
“Karen” 150 Wall Balls
+
“Annie” 50-40-30-20-10 reps of:
Double Undes
Situps
+
“Diane” 21-15-9 reps of:
Deadlifts 100/70kg
Handstand Pushups

Front squat 6 x 4 (85 % of 1 RM)