EMOM 30
Minutes 1 - 10 : High Hang Snatch Panda Pull + High Hang Squat Snatch
Minutes 11-20 : Snatch Pull + Snatch High Pull + Hang Squat Snatch
Minutes 21-30 : Squat Snatch

With partner alternately, 5 rounds for each

10x
15 double-under
10 air squat

2min rest

10x
9 kettlebell squat
3 t2b

1min rest

10x
3 pull-up
6 box jump

no rest

10x
5 power clean
10 wallball

5×5 easy

For time:
500m Row
30 Chest to ground Pushups
30 Jump Squats (full squat!)

Start on the rower. Once first person is done rowing, next person starts

Emom20 / 30-40sec work
1. Row
2. Hollow Hold
3. Assoult bike
4. Plank

4 rounds
1. 5 Box jump from another box
2 4-8 Strict Hspu

5 rounds

15 Burpees
5 pull-up (pronation)
15 burpees
10 pull-ups (suplination)

3-4 x 8-12 reps on a muscle group that you feel is lagging.
- Single Arm/leg is best, start on the non dominant side and let that dictate the reps.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Even 15 cal ski
Uneven 15 cal row

3 x 40 cal row

Työ:lepo 1:1

Laji 2

12 min AMRAP:
3, 6, 9, 12... squat with 15 kg plate
8 m OH walking lunges with 15 kg plate
3, 6, 9, 12... GTOH with 15 kg plate
7 ring row

Result: 210 reps (14 GTOH @ round 21),12./76