EMOM 10

min 1 : 8 HSPU + amrap air squat
min 2 : Front rack hold 75/60kg

Rope Climb 1-3,
20m D-Ball Carry,
30-50kcal Airbike/Row,
5-10 Parallette Pass Throught,
10m Dragon Squat

10-15 Medball Clean,
30-60Sec Active/passive Hang,
1-3 TGU,
3-10 Strict Pull-ups,
3-10 Ring Dips

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) Flow of your choice
2) 6+6 Single Arm Lunge Arnold Press DB/KB
3) 8+8 KB/DB Row
4) 5+5 Single Leg weighted Hip Thrust
5) 5-10 Strict Toes to Rings
6) 3-5 Jefferson Curl
7) 20-40 kcal Airbike/Row/Run/Ski

Min1 - Farmers walking x 60m
Min2 - ttb x 8-16
Min3 - front rack carrying x 30 m
Min4 - wall ball shots 8-16

Odd min : Rowing for 40 sec @80%
Even min : burpee box overs x 5-10 reps

3rds
Barbell bent over row supinated grip 8 reps
Banded face pull with stick 8 reps (tempo)
Weighted plank hold 30 sec

-liikkeiden välissä lepo 1 min

Taito kahdella kahvakuulalla parin kanssa

5 sarjaa
1 sarja = 5 x 1 maastaveto, 1 kulmasoutu, 1 rinnalleveto, 1 työntö

2-4 rounds, rest as needed:

1) 5 Thruster 3 for 1 KB/DB
2) 5 High Box Jump
3) Row 30cal
4) 5-15 Strict Ring Dip
5) 5-15 Strict Pull-Up
6) Airbike 30cal
7) 10 Wallball 2 for 1
8) 10-20 GHD Sit-Up
9) Run 400m

RPE 2-3, go by feel

EMOM 12
Min 1: Single arm OHS right 6 reps
Min 2: Single arm OHS left 6 reps
Min 3: Hollow hold 20-30 sec
Min 4: DU 50 reps