Emom for 30 min:

1) skierg / row / echo bike
2) 15 wall balls / 40 m sled push (a/b)
3) rest

C5JR

45-60MIN LAITE/JUOKSU

EMOM × 21' OF:
1' 12/8 CAL BIKE OR 18/12 CAL ROW
2' 10/8 HSPU
3' 100MT RUN

Lepopäivä

EMOM 10' OF:
7 KB A. SWING 32/24 24/16
7 PUSH UP
10:00-12:00
MAX DU OR SU

FOR TIME OF:
20-15-10-5
DEADLIFT 100/70
WALL BALL
*RUN 400MT BETWEEN ROUND

A: Power clean 5x3
B1: Strict chin ups 3xMax
B2: Banded Nordic hamstring curls 3x8
C1: Wide grip lat pull downs 3set
C2: Adductor strength 3set
D: SA wrist extension 3set/each arm

Warm up(10)
3rds
20 high knees
10 pik n grass
20 heel grab
10 side lunge

WRK(20)
WRK 3:00 REST 1:00 X5
18 mountain climbers
6 ring row/upright row/pull ups
18 dumbbell hop overs
6 dumbbell ground to overhead single or double

Finisher
50 crunches
1:00 hamstring stretch

For time :

25-20-15-10-5 American Kettlebell Swing 32/24kg
500-400-300-200-100 Meter Ski
10-8-6-4-2 Bar Muscle Ups

TC 20

10' LADDER 2-4-6-8......
POWER CLEAN 60/40 40/25
HSPU