4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest
Goal: 250.

10 rounds for time:

25 cal bike
15 kb swings
10 box jumps

X2GT

EMOM for 3 rounds:
1) Oblique DB snatches right (jalan ulkopuolelta nosto yläviistoon)
2) Oblique DB snatches left
3) Rest
4) Landmine twists
5) Rest

EMOM x 8-12

1) row
2) 5-10 ring row + 5-10 push up
3) row
4) 5-10 v-up + 10-20s hollow hold

21-15-9 reps for time:
• Dumbbell Deadlifts 2 x 50/35#
• Burpee Box Jump Overs 24/20”
Goal: 5 min.

"Mini Murph"

Run 800m
50 Pull Ups
100 Puhs Ups
150 Air Squat"
Run 800m

TC 45 min

2rounds:

20s side planks
20s wall sit hold
20-40s D-ball hold

Emom 42
1. Wall Ball 5x 6kg
2. Knee raises 5x
3. Single unders 40x
4. DB Snatch vuorokäsin 6x 7,5kg
5. Row 1min
6. Rest

5 rounds for time:
6 Sandbag Over Shoulders 60/40kg
20m Dual KB Front Rack Carry 24/16kg
3 Wall Walks
20m Dual KB Front Rack Carry 24/16kg

Voima
E3MOM, 4rds, As super set
Goblet squat w/ 2xKBs
Hollow hold 10-20s

WOD
EMOM 9min
1. Lunge 10-12
2. Plank shoulder tap 10-12
3. Up down 5-10