Front Squat

6 x 3 x 70%-75%

2 sec. down. Fast Up!

For time:

15 Bar Muscle Ups
15 Push Jerks 60kg
10 Bar muscle Ups
10 Push Jerks 70kg
5 Bar Muscle Ups
5 Push Jerks 80kg

3 rounds
30 ghd
30 pistol
10 rmu

WU
Run WU

3rds
10-20 Swing
10-20 Goblet Squat
Run 50-100m

Partner workout

4 sets of :
3 mins for max cal row (YGIG)

Then immediately into:

4 min AMRAP (relay style)
4 Double DB Clean @22,5/15kg
4 DB Front squat
4 DB push up
One completes a full round then switch!

2 mins REST between sets ( 1 set=7mins)

Score is max total cals + total completed rounds/reps by each team.

EMOM12
1. Mittarimato
2. Kehonpainokyykky (voi käyttää kevyttä painoa)
3. Kahvakuulaheilautus
4. Soutu

Amrap 12 min
Every minute 3x wallball

1-2 rope climb
3-4 wall climb
5-6 T2B/R
7-8 Ring row
20 DU/ 20 s dip hold

OTM20 Kahdella käsipainolla hauiskääntö ja tiukka pystypunnerrus seisten. Työntö suunta "tangon suuntaan". 4-10 toistoa, 10-22,5kg.

E2MOM 8:

4/8
4/8
3/6
3/6

EMOM 4:

2/4
2/4
1/2
1/2

3 RFQ
10 See saw
20 hollow rocks
30 russian twists