E.M.O.M. 12'

► 03 Squat Clean
► 06 Push Up

Power snatch 20min otm

10Min EMOM:
-Etukyykky kuulalla x 5
-Boxille nousi x 5+5

5 Kierrosta aikaa vastaa.
-Burbee x 5
-Etuheilautus x 10 (24/16)
-Vatsat x 15

2 ring dips
2 L-Pullups
30" handstand hold

4-4-30"
6-6-30"
8-8-30"
......

10min Emom

Kettlebell snatch 5+5, 10xsdhp and 10xpush press skills.

Buy in 50 KBS @24kg

Four rounds of:
1000m row
750m Assaultbike
500m skiergh

Check out 20 STOH @ 50kg

TimeCap 40 min

135 min

1. SPP (Skill) A. MU practice for 45 min Follow along gymnastics session

2.Conditioning

A1. 6 minute AMRAP
50 double unders
10 overhead squats @ 52.5/35kg (115/75lbs)
5 ring muscle ups > 15 C2B
Result: 1 + 7 C2B

Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

A2. 6 minute AMRAP
5 pull ups
10 push ups
15 air squats
Result: 4 + 4 push up

Recovery 4 to 6 minutes (Walk, easy Assault bike or row + set up for next piece)

A3. 6 minute AMRAP
20 cal Assault bike
10 deadlifts @ 100/70kg (225/155lbs)
10 bar facing burpees
Result: 1 + 3 bfb

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Work on ring mu progressions.

With a partner, AMRAP 3
Max Alternating Deadlifts (315/225)
-Rest 1 min-
With a partner, AMRAP 3
Max Alternating Power Cleans (185/125)
-Rest 1 min-
Run 800 for time as a team

For time 10 rounds:
15 Deadlift (Rx’D 60kg / 43kg)
15 Push ups
Post your time here.