Emom 15

40m OH Carry (32 kb's)
40m farmer (50kg)
40m powerbag carry (50kg)

Cycling for 45 min
126/148
21.0/44.2 km/h

L-sit: 20-15s
Hollow rocks 30s
Arch Hold 30s

10 s breikki per liike 3 kierrosta

3x10 voimapyörä

Sit ups and kb swings pyramid, up and down
2+2
4+4
6+6
...20+20
19+19
17+17
15+15
...1+1

7 HSPUs
7 Pull Ups
7 Pistol Squats (2:1)

3RFT
400m Run
15 Clean and Jerks (115/75)
75 Double Unders

EMOM 12 min, alternating

8-12 KB snatch 24/16 kg, alt
8-12 Box jumps
8-12 KB swings 32/24 kg
1 Corridor sprint @100%

Every 10 min for 5 rds:

75 DU
50 airsquat
30/26 cal row
15 c/j 135/95

Each intervall should take under 6 min.

EMOM 6 min

3-10 Strict Ring dips*

• Pick a suitable number of dips and do that for 6 rounds, add weights if needed