Maijun spessut

EMOM for 4 rounds:
1) 8 Ring rows + Ring row hold
2) 12 DB deadlifts + DL hold
2) 16 Back extensions + Arch hold
4) Rest

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

EMOM 16
Min 1: 15 row cal
Min 2: 20 wall balls 9/6kg
Min 3: 25 sumo dl high pulls 35/25kg
Min 4: 30 push press 35/25kg

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

tc 25min

Team WOD
2/3 person teams.

AMRAP 7
“Meter race”
30m dual Db carry + 3 devils press + 10m carry.
2x 15/10kg.
-3min rest-
AMRAP 7
“Them lungs”
Death by calories. Use 3 bikes. Every person must add one calorie.
Change the order if needed.
-3min rest-
“Power cindy”
AMRAP 7
3 Pull ups
6 Push ups

9 Air squats

12 Box jumps
9 Power cleans 35/25
6 Burpee over bar

Warm up(10)
3rds
10 plyo jumps
10 heel grab
10 single leg deadlift

WRK(25)
WRK 7:00 REST 2:00 x3
400m run
15 russian kettlebell swings
10 hand release push ups
5 roll ups/reverse burpees(see demo below)

Finisher
50 double crunch
1:00 hamstring stretch

E90S for 18min(4 rounds)
1: 3x wall climb + 30sec Hand stand hold
2: 5x SL squat/each leg
3: 10-20x Pike compressions
+
3 rounds
200m run
20 squats
Straight into...
2 rounds
400m run
30kb swing
Straight into…
800m run
40 Burpees

Every 90sec for 15min(10 sets for quality)
Snatch complex
1 halting snatch DL
1 snatch pull
1 snatch
+
5rft
5 Dead Lift 100/70kg
8 strict pull ups
12 burpees

Joka alkava min x 6

*7 täydellistä wall ballia
*3-5 chest to bar

Joka alkava min x 6

*7 täydellistä wall ballia
*3-10 pull ups