EMOM 5'
5 Man makers 2x22,5/15

R 1'

EMOM 5'
10 Dumbell Front Squat

r 1'

EMOM 5'
5 Double Db Box Step Up

E2MOM

1. 20 push up
2. 1,30 min de corde oscillante
3. Développé militaire 15 reps ( 40/30)
4. Strict pull up 15 reps
5. Poulie sans fin 12 tours
6. Dumbell bench press. 20 reps ( 30/15)

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35)

Complete as many reps as possible in 10 minutes of:

• 135-lb. snatches, 10 reps
• 155-lb. snatches, 10 reps
• 185-lb. snatches, 10 reps
• 205-lb. snatches, 10 reps
• 225-lb. snatches, 10 reps
• 245-lb. snatches, max reps

Shoulder press 15-12-9-6 reps

10 rounds for time:
*10 pushups
*10 situps
*10 squats

Sumomave

5 x 7

4RFQ
20 Plank Shoulder Taps
3 Y,T,I,Y
10 SA KB Swings (ea)

Alkulämmittely ja mobility

Otm 10
20s-30s kaaripito
6 kk mave

10min amrap
10m askelkyykkykävely
10 istumaannousua
7 seinäpalloa

Loppuvenyttelyt