EMOTM 20 minute (4 rounds)
1. minute dumbbell snatch
2. minute dumbbell front squat
3. minute kettlebell over burpee
4. minute kettlebell deadlift
5. minute rest

3 rounds
E90-120sec do sets 6-4-2 (60-80% 1RM)
Increase weights in every round as you feel
Concentrate on technique even when feeling fatigue.
Rest between rounds 90-120sec

You Get as much as you put in.

Row
swing
burpee
Rest
X2

Jumping pull ups
Hollow rocks
Ski erg
Rest
X2

Curve
Ball Slams
Box ups
Rest
X2

10 RFT

• 10 Cal Assault Bike
• 10 M PROWLER/Sled push 100kg
• 10 M PROWLER/Sled drag 100kg

On the minute

Pressi saksista

3x5@15% kevyempi kuin viime viikolla

Raakatyöntö (telineistä/pukeilta)

3x2@70%
2x2@75%

VAPU

3x3@75%

Askelkyykky kävely 3x20m
lisäpainolankku 3x30s

Ten rounds for time of:
Sprint 150m
3 muscle ups

3 x clean 92kg EMOM for 10 minutes

Rest 5 minutes

Followed by

15 min AMRAP
5 x pull-up
10 x push-up
15 x air squat

Score is reps in the 15min AMRAP

3 TnG Power snatch (78%)

Amrap 12
10 alternate arm slamball thrusts 10 lbs
10 slamball floor slams 10 lbs
10 pistols, alternating