EMOM24:
a) 6-12 cal machine
b) 6-12 wb
c) rest
d) 4-8 s.a. devil's press
e) 5-10 sit up & 5-10 russian twist (one rep = twist both ways)
f) rest

Target: Work 30-45s / min, tailor weight & reps accordingly.

Ladder drills 15min
30-50min!
1min : 1min
1) Row - SL deadlift
2) Shuttle run - Thred the needle/side plank
3)Single under - Gymnastic swim
4) Bike - Bulgarian split
5) Squat jump - Copenhagen plank
6) Ski - TGU get up
HR 60-70%

For time

Warm-up:
Run 1,4 km

EMOM 18 mins:
1) 8 OHS 30kg
2) 3 BMU
3) 8 Burpees
4) 8 kipping pull-up
5) 8 box jump over
6) 8 toes-to-bar

FS 2x10 70% from 1rm

EMOM 15
A) row
B) skierg
C) air bike

Score: yhteenlasketut kalorit

30 Synchro Toes to Bar (2 working - 1 resting)
10 Sandbag Clean (50/70kg) (split however)
10 Rope climb (split however)
10 Sandbag Clean (split however)
30 Synchro Pull up (2 working - 1 resting)

TC: 8 min
Score: Time

Alternate A1 / A2

A1. Strict dip – 3 to 4 x 5-7 @ RPE 8-9 (2/2/1/(1) RIR), Rest 1:00 before A2
A2. Pendlay row – 3 to 4 x 6-8 @ RPE 8-9 (1-2 RIR on all sets), Rest 2:00 before A1

Bench Press: 5 sets x 5 reps at 75% of 1RM

Incline Dumbbell Press: 3 sets x 8 reps
Tricep Dips: 3 sets x 10 reps
Overhead Press: 3 sets x 8 reps

3 rounds for time
Partner WOD, "IGYG"

32 cal c2 bike
32 clean & jerk 40/45/50 kg
32 wall ball
After each round 10 m walking lunges together