EMOM 12 min

1) behind the neck pull up
2) ssmall circles
3) attempts to do butter fly pull up

800m run (together)
40 pull-ups
40 sit-ups
400m run (together)
40 DB Snatches (heavy)
40 pistols
40 wallballs
400m run (together)
40 burpees
40 partner push ups
40 box jump over
400m run (together)
40 TTB
40 KB Swings (heavy)
800m Run (together)
Time cap:45

6-6-4-4 AHAP

Go every 2:30

Open 23.3

For time

• 400-meter farmers carry
• 35 GHD sit-ups

Every 1.30min x 6

1 Power clean + 2 Hang squat clean

@65-75%

Huom! Sarjat nousevalla painolla esim kaksi settiä aina samalla, jonka jälkeen korotus. Painot pitää pysyä teknisinä!

7 Min AMRAP

7 Bar Facing Burpees
3 Push Jerk
@70/47.5

For Time
100 Wall Balls
50 GHD Sit Ups
600m row
@9/6

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:45 Wrist/Forearm Stretches
5/5 Shoulder Cars against Wall*
-Rest as Needed b/t Sets-
(No Measure)
*Stand next to wall with palm facing the wall. Keeping the body as still as possible, make a big circle with the shoulder. Move away from the wall if you get stuck. Go back and forward for 5 reps on one side before switching.