3 rounds
1min row for calories
1min burpees
1min thrusters
1min rest
at 12:00
2 min kbs 24/16
2 min wall balls 9/6
2min box jumps
at 19:00
3min kb snatch
2min push ups
1 min split jumps
For total reps

A. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Overhead squat @ 52.5/35kg
(2) – Double under

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – Box jump @ 24/20″
(2) – Power clean and jerk @ 52.5/35kg

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes (30 sec work : 30 sec rest each minute)
(1) – DB snatch, alternating @ 30/20kg
(2) – Assault bike for calories

0-3 mins
3 rounds of
3 pull up
6 push up
9 Squats

3-6 mins
3 rounds of
4 pull up
8 push up
12 squat

6-9 mins
3 rounds of
5 pull up
10 push up
15 Squats

9-12 mins
3 rounds of
6 pull ups
12 push ups
18 Squats

Run 45min

25-1, odds ring dips, evens 1 pood kbs. Tough.

21-15-9
Dl 100 kg
Strict hspu

EMOM 10:
1. 10 Banded DB Bench Press
2. 50% of day's max Chin Ups

Ennen EMOMIA:
Bench Press 1RM in 10min.
Then, find max reps in Strict Chin Up in 5min

10m AMRAP

10 burpees
10 lunges
10 box jumps

Aamu tärinät

75 thrusters 65/45
EMOM 4 bar facing burpees
*start on 4 burpees