Me EMOM 12 (max. effort)
1 minute : bar over burpees
2 minute : push press 60/40kg
3 minute : Over head squar w/ DB @22,5/15kg
Result is total repetitions
(salin ohjelmoinnissa. Mikäli menette Wodille tekee niin tehdä alkuun Ring MU + WB ja tää sit muiden mukana, mut varatkaa paikka)

lepoa ja huomenna Karsitaan!!! :)

10 rounds for time:

• 30-27-24-21-18-15-12-9-6-3cal BikeErg
• 30-27-24-21-18-15-12-9-6-3 kettlebell snatch
• 29-26-23-20-17-14-11-8-5-2cal row
• 29-26-23-20-17-14-11-8-5-2 kettlebell clean & jerk
• 28-25-22-19-16-13-10-7-4-1cal SkiErg
• 28-25-22-19-16-13-10-7-4-1 AbMat-situp

W 12kg / M 16kg

YGIG
21 - 15 - 12 - 9 - 6
Ring Push up
(TC: 15 min)

YGIG
21 - 15 - 12 - 9 - 6
Push Press
(build kg up in 15min)

3 rounds FT:
15x Push up
15x Sit up
15x Air sq

"On the :45s" x 12:
Interval #1 - 3 Snatch Grip Push Jerks
Interval #2 - 3 Muscle Snatches

Aikaa vastaan:
500m soutu
5 burpee
50cal Assaultbike
5 burpee
400m soutu
5 burpee
40cal Assaultbike
5 burpee
300m soutu
5 burpee
30cal Assaultbike
5 burpee
200m soutu
5 burpee
20cal Assaultbike
5 burpee
100m soutu
5 burpee
10cal Assaultbike
5 burpee
100m SkiErg
5 burpee
10cal BikeErg
5 burpee
200m SkiErg
5 burpee
20cal BikeErg
5 burpee
300m SkiErg
5 burpee
30cal BikeErg
5 burpee
400m SkiErg
5 burpee
40cal BikeErg
5 burpee
500m SkiErg
5 burpee
50cal BikeErg
5 burpee

• 10-10-10 of:
BB Push Press
10RM
90% 10RM 10-10 reps

Stiff-legged deadlift
4x8r
Leave 3-4 reps in the tank.
Rest as needed.

Negative dips
Choose one of the following set/rep scheme:

3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

1rep is 10s. descend from top to bottom.

If negative dip are too hard, you can do bench dips instead.
Then choose one of the following set/rep scheme:

3x2, 5x2, 3x4
4x4, 4x6, 5x6
4x8, 4x10, 5x10

Macho man as long as possible (min 15')
3 PC @80/60kg
3 FS @80/60kg
3 Jerks @80/60kg

30-20-10
Box Jump @70/60 cm
C2B
1 Squat Snatch @60/45kg every minute

3 Rounds of:
10 Pull ups
80m Farmers carry with 20kg plate in each hand
300m run