EMOM 12

Minute 1 : L-Sit-ups w/ Plate
Minute 2 : Russian Swing
Minute 3 : 0:30 Active Hang on Pull-Up Bar
Minute 4 : 0:40 WallSit

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

Triset of :
A,
Bulgarian split squat
4 x 8/side
- use KB, Dumbell

B,
Romanian Deadlift
4x10 reps

C,
Turkish sit up
4x 12reps

REST after each round 90 sec

LÄMMITTELY
Tasapainoilua ja availuja

VOIMA
3 x 8 Lattiapunnerrus
3 x 8 Yhden jalan mave

CIRCUIT
3 x 40s./20s
1. Stepperille/boksille nousu
2. Slam ball olan yli
3. Etuheilautus

2-3 SETS FOR QUALITY
1:00 Childs Pose Lat/Prayer Stretch
1:00 KB or Lacrosse Ball Calf Smash
1:00 EZ Bike/Jog/Row

3 - 4 sets:

a) Ring Plank 60-90 sec.
b) 8 - 12 High Lateral Box Step Down ( Each Leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

3 RFT:

250m Row

Rest 1 Minute

500m Row

Rest 2 Minute

750m Row

Rest 3 Minute

Every 5'min for 5 sets: For quality

5 Weighted / Strict Chin-ups 4"sec Hold on top

5 Strict or Kipping HSPU (3"sec Negative)

5 Ring dips (2"sec hold at top and 2"hold at bottom)

4 Rounds For Time With a Partner
400 Meter Run/500m row/ski
50 V-up
50 Double Unders
50 T2b
100 Meter Front Rack Carry

– Goal: sustainable effort

TIME CAP = 30:00

Extra:
Wheels on the Bus
3 x 30-45s. Rest 60s.