5 sets:
5 OHS w/ pause
- Pause at the bottom
- Rest as needed

EMOM 20
1. 20 TTB
2. 15 box jump overs
3. 10 overhead squats
4. 1min rest

15cl
15 goblet squat
20 alt. Hang db snatch

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

Overhead squat (75-85%)

Basic Endurance 50 minutes :

2-3-4-5-6-7-8-9... Minutes Ergo

Echo
Row
Bike Erg

5 rft
27 cal row
21 ttb
15 hspu
Cap 22'

For time
4 ring mu
40 dual dumbell deadlift 24+24
40 pistol squat
3 ring mu
30 dual dumbell deadlift
30 pistol squat
2 ring mu
20 dual dumbell deadlift
20 pistol squat

Amrap 50
10 cal row
10 cal bike
200m run
Add 5 cal for every machine and 100m run every round
Every 100m run 5 rep

AMRAP 32
- 12 plate ground to overhead @20/15kg
- 8 burpee to plate
- 12 abmat sit ups
rest 1min
-12 air squats
-8 lunges @20/15kg plate (overhead)
-12 kettlebell swing @20/16kg
rest 1min