15 – 12 – 9 – 6 – 3
Build up your Back squat
Tc: 15min

EMOM 20
20x DB Lunge
15x Push up
10x DB Snatch
15x DB Row
20x Sit up
(2x15kg/2x22,5kg)

Soon!

AMRAP 25
From 0:00-5:00
16 calorie row
16 box jump 24/20"
From 5:00-10:00
16 thrusters 35/25kg
16 pull ups
From 10:00-15:00
16 burpees
16 Kb snatches 20/12kg
From 15:00-20:00
16 mountain climbers
16 kb swings 24/16kg
From 20:00-25:00
16 push ups
16 sit ups

• kehonhuoltoa

Run
10x
2min moderate +
30s walk
30s fast/hard
90s rest

EMOM 10:
1: 3-12 strict HSPU
2: 1-2 legless rope climb

30 reps, 20 seconds off, 2 rounds

Squat jumps
Step lunges with dumbbells
Lateral jumps
Russian twist with dumbbells
Crunches
Swimmers
Ventral hops
Plank 45 sec

EMOTM (Every Minute On The Minute)
for 20′
Even minutes: 5 Strict Handstand Push Ups
Odd minutes: 5 Front Squats

3rds
8 x Goblet Squats
tempo 3020
8 x Bulgarian DL
rest 90s btw rds

• 400m Run

• 2x
  12 Air squat
  6 Burpee

• 200m Run

• 2x
  3 position Power Snatch

• 2x
  2-3 Hang Power snatch
  2&3 Low Hang Power snatch
  2-3 Power snatch

• Mobility btw rds.

For Time:
60/45 cal row, 6 Rounds of “The Chief”
40/30 cal row , 4 Rounds of “The Chief”
20/15 cal row, 2 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans, 6 Pushups, 9 Air Squats
Rx – 60/42,5kg

-Rintatankoon tiukkana

3 x max reps

-Rengaspito

3 x max aika

-Negatiivinen MU

5 x 1