For time

10!
C2B
Box jumps 30/24"
Medball burpees 9/6kg

Double Tabata

First Tabata alternating:
Sumo DL high pulls @40/30kg
Push Jerks @40/30kg

1 min break

Second Tabata alternating:
Wall ball shots
Burpees

EMOM 12

Min 1: Kipping pull-ups 8-10 reps
Min 2: Single arm OH lunge (steps, not walking) with DB 8 reps left side
Min 3: Min 2: Single arm OH lunge (steps, not walking) with DB 8 reps right side

L1: Kipping pull-up
L2: C2B

Tall snatch 3x3 reps
- no high hang it is TALL snatch, so no legs at all
- focus on fast speed under and pulling high.

Work these as AMRAPS:
1) 8 KBS + 8 Box over Jump
2) Row 10/7 kcal + 10 Push-Up

Back squat

6x3@70-80%, btw sets 4 high box jumps

SO 3:30

5 min AMRAP
6-12-18-24-30-36 ETC odd object front rack lunge ladder (no barbell) + DU
2 min rest
5 min AMRAP
The same but replace the DU with mountain climber

8 KBS,
6 Burpee

”You go, I go”

AMRAP 10

5 OHS from the floor

”resting partner does slow pace airsquats”

1 round = both have comleted 5 reps

L1: 40/30kg
L2: 50/35kg

7min

15 pallonisku
5 yleisliike pallon yli