15 Min EMOM
5-10 T2b + 5-10 Push Ups

Scale as needed this will get heavy on the pecs. Box is a perfect option. Remember to clean handprints off the floor.

10min EMOM:

Squat Clean Thruster, AHAFA.

Do one thruster on the minute for 10min. Use AHAFA weights or go by feel. Scale if needed.

EMOM 10

Odd minutes 18 wallball (20/14lbs)
Even minutes 9 chest to bar pull ups

2 Min on: 2 off ( 8 intervals 32 Mins)

A. 10 squat cleans 60/40kg
Max Burpee box jump.

B. Row 25/20 Cal
Max T2B

Post total reps on BBJ and T2B, scale weight, cals and T2B as needed.

5 kierrosta

15 seinäpallo
15 venäläinen kahvakuulaswingi

Complete 50 biceps curls / hand

5x8/8 Strict KB or DB press

5 Rounds for Quality:
10 strict T2B
10m handstand walk ( scale 3 wall climbs)
10/15 Ring push ups (scale to regular push ups
1 Min sandbag hold
30 sec chin above Bar hold

9min alkavalla minuutilla

1. rengassoutu
2. kahvakuula rinnalleveto
3. etunojapunnerrus

tauko

3 kierrosta

30s kupera kivi pito
30s teräsmies pito

Conditioning
AMRAP 20 minutes with partner:
5 Pull Ups or Ring rows
10 Push Ups
15 Ab Mat Sit Ups

One person completes a whole round while
the other is resting.