EMOM 10 ( Work 0:40 / Rest 0:20 ) AMRAP

Odd : Kettlebell Swing 16/12kg
Even : Burpees

Engine

E10MOM X4:

• 30 Cal Row
• 30 Cal Echo
• 30 Cal Ski

+recovery pace C2 bike rest of the time
Into,

E5MOM X4:

• 15 Cal Row
• 15 Cal Echo
• 15 Cal Ski

+recovery c2 bike rest of the time

Accessories

A) 3-4x For Quality:

• 10-15 Seated lateral db raise
• 10 Ring Face Pull

B) 3-4x For Quality:

• 10 Ring Push Up + 30-45s Ring Plank Hold
• 10-15 DB PullOver

For time

• 60 double-unders
• 45 handstand push-ups
• 60 double-unders
• 30 box jumps
• 60 double-unders
• 15 wall walks
• 60 double-unders

♀ 24-inch box
♂ 30-inch box

4x2x1+1 ( 1 reps = 1+1 and 1+1)

Every 5minx4
400m run
10 kb thruster @2x20kg
15 t2b
15 kb deadlift

• kuulin huhuu että juoksu ja kuulahommia tiedossa viikonloppuna!

Ohs 7x3

Warm-up
10min

Single Kettlebell snatch technique
E2MOM 10min
Find heavy weight of
3rep KB Clean & Jerk, L & R arm.

Gymnastics
20min
- Kipping pull-up
- Butterfly pull-up
- Kipping C2B
- Butterfly C2B

WOD
5 rounds of:
8 alt. KB C&J 16/24kg
5 C2B / Pull-ups

Rest 30sec between rounds

10 min AMRAP:
• 1 Toes-to-bar
• 1 Box Jump Overs 24/20”
• 1 Squat Snatch 95/65#
• 2 Toes-to-bar
• 2 Box Jumps Overs 24/20”
• 2 Squat Snatch 95/65#
• 3 Toes-to-bar
• 3 Box Jumps Overs 24/20”
• 3 Squat Snatch 95/65#
… continue +1 rep pattern until time is up. Goal: complete round of 8.

3 x 2