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

5x250m ski, rest 2 min
4min vaihto
5x 250m row, rest 2 min

85-95% HR max or max pace

Accessory

3RDS
20 sec HS hold (wall)
30 plank hip taps
12 SLDL, Heavy (KB/DB)

B: Every 90sec x3

3x Snatch Pull with 95-105% of 1RM Snatch.

Use straps if needed.

a) Bike
b) Row
c) Shuttle run
d) Sit/V-ups