EMOM 12
1) 5 ring MU
2) 6 sand bag over shoulder
3) 8 front squats 70/42.5

10x
1min.: Air Bike
1min.: Row
1min.: Ski
1min.: Rest

• Ohjeistus:
• Lisää viime viikkoiseen 1 kalori/laite.
• Kaikissa laitteissa tavoite pitää samat kalori määrät.
• Tempo tulisi olla nyt hieman haastavampi, mutta siedettävä

Option 2.

Outdoor Run:

10x
3min. Run (moderate +)
1min. Walk

• Juokse hieman ripeämmin,kuin viime vkolla.

For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

For time
Cash in:
50 wall ball
Directly to:
4 rounds
12 hspu
8 power snatch 45kg
4 ring mu
Cash out
50 wall ball
Time cap 18'

Complete as many rounds as possible in 12 minutes of

• 20 GHD sit-ups
• 10 weighted pull-ups

♀ 15-lb DB ♂ 25-lb DB

10 min AMRAP
2 role climb
12 ghd sit up
8 alt. DB c&j

Back squat 3x5 @82,5% amrap sista setet

5 rounds for time
50/40/30/20/10 Single under
75/60/45/30/15 DB ground to overhead (2x 17,5 / 12,5 kg)
50/40/30/20/10 Assault bike
30/24/18/12/6 Russian twist (10 / 7,5 kg)
20/16/12/8/4 Deadlift (bodyweight)