50 thrusters 65/95
100 lunges 35# plate
50 wallballs
100 slamballs
50 burpees
100 sit ups

On 0,10 and 20 minutes =500 row

EMOM 16

Minute 1 : Gymnastic Pulling movement 2 - 6 Reps ( Pull-Ups, TTB, CTB, BMU... )
Minute 2 : 12/9 Cal Row
Minute 3 : Gymnastic Pushing movement 2 - 6 Reps ( Push-Ups, HSPU, Wallwalk...)
Minute 4 : Bike 12/9 Calories

day 3, 6x2 @80%

50-60-70-80-90-100-110 kg climbing of
Clean+right leg front launge + left leg front launge+jerk all unbroken
40 du after set

Amrap 15 of
25 du
7 pull ups
25 v group
7 clean 75 kg
25 kbs 24 kg

EMOM 25'

1 - 18/14 Cal Row
2 - 45" Plank
3 - 50 D.U. / 100 S.U.
4 - 45" Face Down Pass Throughs (Weighted)
5 - 10 Shuttle Run

Tabata Row (for calories)
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

8 intervals of 20 seconds of work followed by 10 seconds of rest with 1 minute of rest between each exercise. Tabata score is the least number of reps performed in any of the eight intervals.

Unit for the row is “calories”.

4 x 10, tempo

10x
2min on 2 min off:
7 Power snatch 135/95
7 box jump 30/20´
7 C/J (power) 135/95
7 barfacing burbee
7 Thruster 135/95
7 Swing 32/24

2000m row

12-10-8-6-4

Syncro thrusters
Syncro t2b
Syncro burpee

2000m row