Every minute for 10 minutes 3 reps of clean (total 30 reps)

A) NOTES
- Metcon: DOUBLE EMOM! Two 15 minute EMOMs today with a 2:00 rest in between. The only thing common between both EMOM is, you guessed it, Burpees! Try to keep your burpee score consistent across both, and shoot for 100 total.
- Equipment: Medium weight.

B) WARMUP
AMRAP 5
5 Shin Box + Forward Fold
10 Arms Overhead Squats
20 Jumping Jacks

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 40s Max KB Windmills
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Bodyweight Lunges
Min 3: 40s Max Sit-ups
– Goal: Consistent reps counts throughout all 5 rounds.

F) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) EMOM 15
Min 1: 40s Max Burpees
Min 2: 40s Max Air Squats
Min 3: 20-30s Handstand Hold
– Goal: Consistent reps counts throughout all 5 rounds.

D) REST
2:00

E) EMOM 15
As above

F) LIZARD POSE
As above

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Ring Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Ring Muscle-Up per round until the cap is reached.

Rest 3:00

Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.

Partner Wod
10 min amrap
Opt 2:

9/7 Cal Row

8 Db Snatch 22,5/15kg

7+7 Db Overhead lunge

Opt 1:

9/7 Cal row

8 Db Snatch 22,5/15kg
7+7 Db Front rack lunge

You go, i go (round)

Valakyykky 5 x 5

WU
Flow 8, squat flow

3-4rds
8-10 Good Mornings
8-10 DB/KB Press
8-10 Goblet Squat

90-90 Breathing w. Hip Lift - 5 breaths in each position.
+
- World's Greatest Stretch x 10 reps each side

30 Min emom(10 rounds)
1: Ball slam
2: DU
3: Row for cal
Pick a number of reps/cals on each exercise and stick with it for the entire workout.

Tempausta. 20g lähdettiin 32,5kg päästiin!

2 sets for consistency:

7 min amrap:
15/12 cal row or ski
7 dual DB hang power clean and jerks
5 T2B

3 min rest

7 min amrap:
15/12 cal run or bike
7 KB goblet reverse lunges
5 pull ups

3 min rest