EMOM x 12:
Minute 1: Machine Calories
Minute 2: Bar-Facing Burpees

*Athlete's choice on reps 

Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

Joka alkava 3 min x 4

10 käsipainorive + 8 käsipainojen yli burpeeta + 6 polven nosto roikunnassa

Raakarinnalleveto riipusta

-Tekniikka

5 x 5

Etukyykky suorin käsin

3 x 8

40 WBS
30 Burpees
20 Bar Muscle Ups
30 Burpees
40 WBS

For time:
100 dus
50 cal <a href='/journal/movements/801'>row</a>
<a href='/journal/movements/1280'>run</a> 500m
75 <a href='/journal/movements/1069'>du</a>s
35 cal row
run 500m
50 du`s
25 cal row
run 500m

Nopeita. 60-70%

First in place,
general wrist prep

beast wave
beast reach
scorpion reach
crab reaches

then,

spider crawl
bear walk
lizard crawl
leopard crawl
duck walk
crab walk
bunny hops

All of the animals of the rainbow...

12 minutes

Superkids ja ninjat

Aikaa vastaan 5 kierrosta

12 vauhtipunnerrusta
9 boxihyppy riven vastaanottoasentoon
7 toes to bar