Every 2 minute for 40min (3 Rounds)

Min 0-2: 30-40 Wall Balls
Min 2-4: 300-400m Row
Min 4-6: 20-30m Weighted Walking Lunges
Min 6-8: 15-25 Calories Bike
Min 8-10: 20-30m Burpee Broad Jump
Min 10-12: 90m Farmers Carry
Min 12-14: Rest

15 min:

• narrow grip bench press 3 x 8 (no fails)

EMOM 32

Minute 1 : 20 Squat with MedBall 20/14p
Minute 2 : 7 Chest to Bar / 10 Pull-Ups
Minute 3 : 0:30 Handstand Hold
Minute 4 : 15/11 Calories Bike Erg
Minute 5 : SandBag / DB Ball BearHug Hold
Minute 6 : 12 Burpees
Minute 7 : 7 Toes To Bar / 10 Hanging Knee Raise
Minute 8 : 15/11 Calories Row

4x12 Pull Ups

• Weighted Pull-ups, Strict C2B, Strict Pull-up, or Kipping Pull-ups
• Rest 90s. After each set

16min alkavalla minuutilla

1. max toistot 2 kp rinnalleveto riipusta
2. max toistot rengassoutu
3. max cal Echo/Assault/BikeErg
4. lepo

Lähde liikkeelle rauhallisella tahdilla ja pyri pitämään toistot samana harjoituksen läpi

EMOM 6 Work 0:45 / Rest 0:15 ( AMRAP )

Odd : Power Cleans @ 80%
Even : Deadhang ( without grips )

Back Squat 5x5 @70-80%

Run 500 m
Ski 500
Run 500 m
Sled push 30 m
Run 500 m
Sled pull 30 m
Run 500 m
Burbee Broad jump 40 m
Run 500 m
Row 500 m
Run 500 m
Farmers carry 100 m
Run 500 m
Sandbag Lunges 50 m
Run 500 m
WB 50

9min alkavalla minuutilla

1. 15 1-käden kp thruster
2. 12-15 boksihyppy
3. 10-15 cal Echo/Assault

Build in 15 minutes Heavy Set of 4

Rest 2:30

4 Cluster sets of 4 Reps. Go Very 2:30