EMOM 10min
10 kb swing & 5 push ups

32kg kb

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Rx'd today.

EMOM 30' for 10 Rounds of each exercise

Minute 1 - 20 meters sled push @50kg
Minute 2 - 10 meters Front Rack Lunges @50kg
Minute 3 - AMRAP Rope Climbs

• Varpaat tankoon ja pistoolikyykkytekniikka

20 min EMOM

min 1. 30 sek assaultbike watt 50 %
min 2. scaled pistol squats/bulgarian squat., 6 + 6
min 3. 30 sek row/ski watt 50 %
min 4. 8-10 knees to elbows

Back squat 5x3 @ 85%
Push Press 4x4 @ 85%
+
10 min amrap:
4 Box jump
6 TTB
8 Push ups

21-15-9 Reps for time of

Thruster #95
Pull Ups

In teams of 2

For time:

3 Pull Ups
3 Toes to Bar
20 Hang Power Clean (divided by 2)

(each round you decrease the number of reps by 2 until you reach 2 reps)

• every time you drop the bar all members must do 5 burpees

12 min amrap: 1 kierros juoksua
10 x Medball clean
10 x burbee

MAX PUSH UPS 3'

Warm Up: 2X
10 Pull Up
10 Push Up
10 Squats
10 Ring Dips
10 Leg Swings
Sampson 20 sec. Each Leg

WOD: 4 Rounds For Time

20 Lunges (10 each Leg)
10 Power Clean (155/95)
200 Meter Run

Post WOD:

3X10 Weighted Sit Up (10)