EMOMx24 (4 rounds)

Min 1-2: 18 cal row + 30-50 DU
Min 3-4: 18 cal bike + 6-12 hspu
Min 5-6: 18 cal ski + 10-20 ghd

• eli kaks minsaa aikaa suorittaa molemmat liikkeet ja idea et jäis väh. 30s taukoo ennen seuraavaa settiä, eli mieti toistomäärät silleen
• idea et olis suht helpooo ja kivaa koko 24min 😁

A: Shoulder press 5-3-1+
B: Bench press 10x5
C: Dips 2xMax
D: OH triceps extensions 2set

5 min EMOM:
- 3 x Bar Muscle-Up

For Time
24/30cal Row
20 Thruster
10 Bar facing burpee
Time cap: 5 min

Thruster weights
40-49: N 35kg / M 50kg
50-59: N 30kg / M 42.5kg
60+:N 25kg / M 35kg

3 rounds of:
6+6 Banded side twists
6+6 Pallof presses
6+6 KB snatches
15+15 KB side bends
Rest

For time

80 wall ball 14/10"
40 front rack box step over 2x8kg kb ( medball over head hold)
32 burbee + TTB (plank hold)
24 partner over and under

TC 18min

3x
AMRAP 10 (3min rest)

15/10 Cal (Row-Ski-Bike)
6 Shuttle Runs

5 rds TC 10min
45 crossover
5-10-15-20-25 Pull up
5-10-15-20-25 HSPU (games 18.4 standar)
5-10-15-20-25 hang clean above knee

Weight
40-49: 27,5 / 35 / 42,5 / 50 / 57,5
50+: 27,5 / 32,5 / 37,5 / 45 / 52,5

HSPU: abmat + 6,5cm

3 Rounds @ 2/1-2/1 RIR

8-12 Incline DB curls
10-15 Inverted skull crushers
8-12/side DB External rotations

Penkki 4*6