EMOM6:
1. 8-10 double db/ plate upright row
2. 8-10 double db/ plate bent over reverse fly

EMOM x32

1) ski
2) 5-10 ttb
3) c2bike
4) 10-15 box jump over

3 rounds:
20/15cal Row
7 Medball Clean
7 Wallball
7 Burpee over Medball

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5-10 Down Dog to Cobra video and Squat Flow with a Plate video

In teams of 3:
AMRAP in 30 minutes:
12 Cal. row
12 DB. snatch (6/6) 30/20kg
12 Wallball shots 20/14
12 Toes to bar

1600m Farmers Walk
3 Rounds
Max time in Plank
1min Rest
Max time in L-sit
1min Rest
Max time in Hang
1min Rest
Result is combined number of seconds. Rest periods doesn't count.

Endurance Wod @ HR Zone 3

3 Rounds

4 Minutes Calories Echo Bike
Rest 0:30
4 Minutes Calories Row
Rest 0:30
4 Minutes Calories Bike Erg
Rest 0:30

Score : Total Calories

EMOM x24

1) monostructural
2) 5 jerk
3) 5-10 pull up
4) rest
(6rounds)

12 x E90s

4x2 high hang power clean
4x2 hang power clean
4x 1 hang power clean

AMRAP 16 ( TABATA Style 0:20 ON / 0:10 OFF )

30 Overhead Squats 20/15kg
30 Medball Squat Cleans 20/14p
30 Sit-Ups
30 Reverse Lunge 20/15kg
30 Push-Ups
30 Sit-Ups
30 Push-Ups
30 Shoulder Taps ( Plank Position )

18min

3-6 tiukka leuanveto
6 raaka rinnalleveto riipusta 50/35kg
12 cal laite