E6MOM x 4

400m run
24 kbs@24/16kg
12 kb fr reverse lunge

EMOM x 40

1) mnostructural
2) 5-10 pull up
3) monostructural
4) 5-10 box jump over

EMOM x 32

1) row
2) 6-12 pull up
3) bike
4) 8-12 Double Db push press

AMRAP 15

10 box jump over
15 kbs@24/16kg
20 sit up

3x4
snatch grip deadlift 2s pause knee level

For time:

15 burpee over bar
20 power snatch@50/35kg
15 burpee over bar

8 Rounds With Partner ( 4 rounds each )

200/175m Row
8 Front Squat 65/50kg

Full round then change

TC 18

Front squat 3x12 AHAP
-rest 90 sec between

20min

5 raaka tempaus riipusta 43/35/30/25kg
25 cal laite

Tasainen hyvä matkavauhti

30 x burbee
30 x tupla
20 x burbee
20 x tupla
10 x burbee
10 x tupla

Tehty 2.4.2015