A,
EMOM 6min
6-8 strict Handstand Pushups
1min rest
EMOM 6min
6-8 strict Pullups

B,
AMRAP 25 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Extra credit
5 mins wall sit
for both persons toghether

EMOM x 24
Min 1: 12/10 cal bike
Min 2: 14/12 cal row
Min 3: 8 devils press 50/35

4 rounds for time:
15 DB squats
15m DB walking lunges

salin ohjelmointi.

6 rounds: 30s On / 30s Off

1) row
2) wallball
3) c2bike
4) DU

3-5 min light cardio
1-2 min banded oh strech (each side)
1+1 min calf smash with roller
2+2 min calf/achilles strech
1-2 min cobra to prayer pose

1a) Tempaus lantiolta 3x5
1b) allemeno 3x5
1c) OHS 3x5
2) Tempaus 6x3x70%
3) Riipusta kyykkyyn 5x3x70%
4a) EK 3x2x85%
4b) GHD raise 3x3
4c) vauhditon 3-loikka 3x2

Banded deadlift 3x12 reps

EMOM 21 (7rounds):
Min 1: 15/12 AB
Min 2: 15 KBS (US) 32/24kg
Min 3: 15m HS-walk

• HSW needs to be in 5m unbroken segments.

A,
For quality
800m jog
30 medball clean @9/6kg
20 push up
10 T2b
800m jog
30 wall squats
20 plank shoulder taps
10/10 split stance goblet good mornings@24/16kg
800m jog
30 walking lunges
20 strict pull ups
10 goblet kang squats @24/16kg

B,
10 mins foam rolling