DL: 3x10

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

Karjalankovin urheiljat relax!

Tahmeat popcornit:

Kaikki kyykkyhyppelee ympäri salia. Aina kun Santtu huutaa hep, pitää "liimaantua" toiseen popcorniin ja jatkaa hyppelyä liimautueena yhteen. Lopussa kaikki popcornit ovat liimaantuneina yhteen ja koittavat hyppiä yhdessä kasassa.

1A: 5 mins working on partner assisted strict RMU

1B: 3x10 min Amrap (2 min rest and rotation)
1-
1 person performs 20 medball clean@9/6
1 person performs ME BBJO@24/20”
*switch after medball cleans
Score is BBJO

2-
1 person performs 20 AKBS@24/16
1 person performs ME DUs
*switch after AKBS
Score is DUs

3-
1 person performs 20 D-ball over the shoulder
1 person performs ME Sit ups
*switch after D-ball
Score is sit ups

4 Rounds:
40/24 Calories on Bike
21 Kipping Handstand Push-Ups

800m Run
8 Bar Muscle Ups
400m Run
4 Bar Muscle Ups
200m Run
2 Bar Muscle Ups

• Quem não fizer Muscle Ups faz o dobro em Pull Ups Time Cap 16'

Snatch Push Press 5x5 (78%)
Good Morning 3x8 (29% Back Squat)

Complete missions in teams/ 4 persons. Your team can do different parts at the same time. Team members don`t need to participate to all missions. Time cap 120 min.

200 pull ups
300 T2B
400 wall balls (9 kg/ 6 kg)
5 000 kg shoulder to over head
600 box jumps (60 cm/ 50 cm)
7 000 kg squats
800 m lunges
10 000 kg deadlifts
20 000 m row

Back squats to the song!
135/95