16 EMOM

1. 2 power snatch
2. 4 power clean & jerk

50-60% snatch max.

5X5 Good Mornings – work to a heavy load but concentrate on keeping straight back and pushing hips back, rest 2:00

25 min AMRAP; ygig (split reps in half)
20 bicep curls 30/20
20 standing tricep extensions 22.5/15kg
20 floor flys 2x22.5/15kg
20 rows 2x22.5/15kg

Enjoy the pump

5 RDS with partner

50 Cal. row
12 OHS 65/45kg
50 x 8 m Run
100 Partner wallball 9/6kg (20/14p)

TC 45

Complete half reps before change

EMOM 6

Sideways handstand walk against wall

A) Left side
B) Right side

For Time;
3 Rounds
4 Ring Mu
15 Thrusters 40/30
45 Double Unders

3 Rounds;
8 C2B
10 Front squats 60/40kg
45 Double Unders

3 Rounds
16 pull ups
5 cleans 80/50kg
45 Double Unders

Go straight into the next section. Time Cap 30 Mins. Enjoy 😉 🇪🇺

10 x 200m Sprint up hill

Recovery is walking back down to starting point.
record times if you have a watch

Askelkyykkykävely 4x12, ota jotain raskasta kyytiin ja kävele

Every 3 min + 1 min rest :

1st 3 min:

28 cal row
12 overhead squats (30/40 kg)

The remaining time as many toes to bars as you can

1 min rest

2nd 3 min

21 cal row
9 overhead squats (35/50kg)

The remaining time as many toes to bars as you can

1 min rest

3rd 3 min

15 cal row
7 OHS (40/60kg)

The remaining time as many toes to bars as you can.

The result is the no. of T2B done

35 Min AMRAP;
21/15 cal bike
15/10 cal row
6 burpee box jumps

In teams of 4! Relay format! Once your teammate gets onto the rower the next person can start the bike.

This is an all out effort work should be done under 3 mins! Work together to reset the rower and bike! Go all in and as hard as possible.

Have 2 rowing machines available!

Set up per team:
Bike
Rower, Rower
Box, box